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KETO SL W COOKER

COOKBOOK 80 RECIPES for breakfast, lunch, dinner, and dessert that are easy, delicious, and convenient to make

By Kelsey Ale

introduction. Welcome to the Keto Slow Cooker Cookbook! I’m so excited to be able to offer you these 80 high-fat, low-carb slow cooker recipes for a “fix it and forget it” keto experience that will reduce your stress while you reduce your waistline. You may have used your slow cooker for decades now, but I promise the recipes you’ll find in these pages are going to revamp your keto experience and reignite your love for your slow cooker. We’ve included a special bonus section of keto staples for you, too—most of these are made in the slow cooker, but some are just great key recipes to have on hand to make keto eating effortless and tasty. With recipes like keto tortillas, homemade ghee, and easy slow cooker pickles, your snacking and cooking will be easy and interesting! You can dress up your meals with wholesome extras that you know will keep you on track with your keto fat loss. I’m excited to share this great resource with you, and I hope it supports your keto and Paleo journey. Enjoy the recipes, and I’ll see you in the kitchen!

K e ls e y A le

Take care, and be well, -Kelsey

Disclaimer This guide is for educational and informative purposes only and is not intended as medical or professional advice. The use of diet and nutrition to control metabolic disorders and disease is a very complicated science and is not the purpose of this program. Before making any changes to your diet or undertaking an exercise program, it is essential that you obtain clearance by your physician/doctor. Copyright Notice Copyright © 2019. All Rights Reserved. PaleoHacks, LLC retains 100% rights to this material, and it may not be republished, repacked, and/or redistributed for any purpose whatsoever without the express written consent from the owners of PaleoHacks, LLC. Recipe Photography: Shelley Judge, Rezel Kealoha, Kylie Perrotti, Aline Ponce, Danielle Moore, Allison McAdams, Jennafer Ashley Cover Photography: Aline Ponce

about me. Kelsey Ale is a certified Nutritional Therapy Practitioner and Paleo chef/baker living in Santa Monica, California. She discovered her passion for healthy cooking and desserts over 15 years ago. Shortly after, she started running the juice bar at her local health food store where her love for holistic health began to grow. But she still faced severe health challenges of her own. After discovering how the Paleo diet and other natural lifestyle adjustments helped her heal her own body and recover from illness, Kelsey became fully committed to showing the world how to use delicious food to lose weight, increase mental clarity and energy, and achieve vibrant health. “Follow me on Instagram and Facebook @thekelseyale to get natural health tips, down-to-earth nutrition advice that works, yummy recipes, and more!” — Kelsey, www.KelseyAle.com

contents. Staples Beef Bone Broth ........................................................................................................... 1 Chicken Bone Broth .................................................................................................... 3 Vanilla Ghee .................................................................................................................. 5 Turmeric Ghee .............................................................................................................. 7 Garlic Ghee .................................................................................................................... 9 Keto Ketchup ................................................................................................................. 11 Pickled Veggies ............................................................................................................ 13 Keto Tortillas .................................................................................................................. 15 Zucchini Noodles ........................................................................................................ 17 Cauliflower Rice ........................................................................................................... 19 Salsa Verde .................................................................................................................... 21 Keto Buns ....................................................................................................................... 23

Breakfast Shakshuka ...................................................................................................................... 27 Sausage Casserole ..................................................................................................... 29 Breakfast Bacon Bake ................................................................................................ 31 Grain-Free Granola ...................................................................................................... 33 Low-Carb “Oatmeal” ................................................................................................... 35 Blueberry Breakfast Blondies ................................................................................. 37 Plain Coconut Yogurt ................................................................................................. 39 Raspberry Chia Coconut Yogurt ............................................................................ 41 Blueberry Compote Coconut Yogurt ................................................................... 43 Cacao Coconut Yogurt .............................................................................................. 45 iv

Lunch and Dinner Soup Zuppa Toscana ............................................................................................................. 49 Chipotle Chicken Soup .............................................................................................. 51 Creamy Shrimp Soup ................................................................................................. 53 Clam Chowder .............................................................................................................. 55 Cabbage Soup .............................................................................................................. 57 Chicken Tortilla Soup ................................................................................................. 59 Broccoli “Cheese” Soup ............................................................................................ 61 Nacho Soup .................................................................................................................. 63

Chicken Shredded Chicken Tacos .......................................................................................... 65 Chicken Cacciatore ..................................................................................................... 67 Garlic “Parmesan” Wings .......................................................................................... 69 Chicken Tikka Masala ................................................................................................ 71 Artichoke Chicken

......................................................................................................

73

Coconut Curry Chicken ............................................................................................. 75 Salsa Verde Chicken ................................................................................................... 77 Dijon Mustard Chicken .............................................................................................. 79 Chicken Chili .................................................................................................................. 81 Sweet Chili Drumsticks ............................................................................................. 83 General Tso’s Chicken ................................................................................................ 85 Creamy Sundried Tomato Chicken ....................................................................... 87 Herbed Chicken and Brussels Sprouts ............................................................... 89 Slow Cooker Cashew Chicken ................................................................................ 91 Indian Spiced Cauliflower Chicken ....................................................................... 93 “Cheesy” Chicken Taquitos ....................................................................................... 95 v

Beef Barbacoa Beef .............................................................................................................. 97 Chinese Five-Spice Beef .......................................................................................... 99 Beef Short Ribs ............................................................................................................. 101 No-Bean Beef Chili ..................................................................................................... 103 Beef Tagine .................................................................................................................... 105 Mexican Beef Machaca ............................................................................................. 107 Ropa Vieja ....................................................................................................................... 109 Meatballs in Tomato Sauce ..................................................................................... 111 Sloppy Joes ................................................................................................................... 113 Slow Cooker Meatloaf ................................................................................................ 115 Sweet and Sour Brisket ............................................................................................. 117 Taco Stack ...................................................................................................................... 119

Pork Pork Chili ......................................................................................................................... 121 Pork and Mushroom Stew ........................................................................................ 123 BBQ Pulled Pork .......................................................................................................... 125 Pork Chops ..................................................................................................................... 127 BBQ Pork Ribs ............................................................................................................... 129 Stuffed Peppers ........................................................................................................... 131 Red Sauce and Spaghetti Squash ........................................................................ 133

Lamb, Turkey, and Shrimp Braised Lamb Shanks with Pine Nuts .................................................................. 135 Swedish Cabbage Rolls ............................................................................................ 137 Slow Cooker Gumbo .................................................................................................. 139 Keto Jambalaya ............................................................................................................ 141 Fiery Shrimp Tacos ...................................................................................................... 143

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Dessert Dairy-Free Fudge ......................................................................................................... 147 Blueberry Lemon Cake ............................................................................................. 149 Molten Lava Cake ........................................................................................................ 151 Mocha Pudding Cake ................................................................................................. 153 Vanilla Custard .............................................................................................................. 155 Lemon Custard ............................................................................................................. 157 Chocolate Custard ...................................................................................................... 159 Raspberry Custard ...................................................................................................... 161 Carrot Cake with Cashew Frosting ........................................................................ 163 Strawberry Rhubarb Crumble ................................................................................ 165

Index............................................................................................................................. 166

RECIPE MEASUREMENTS KEY T = Tablespoon t = teaspoon

oz = ounces lb = pounds

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keto staples.

x

BEEF BONE BROTH METHOD:

Prep: 10 mins Cook: 24 hrs 40 mins

Preheat oven to 400ºF, and line a baking sheet with aluminum foil.

Total: 24 hrs 50 mins

Place the bones on the baking sheet, and roast for 40 minutes. Halfway through the cooking time, flip each bone over to roast on the other side. Once the bones are roasted, place them in the slow cooker.

Yield: 5-6 cups Serving Size: 1 cup Nutritional info per serving: Calories Carbs 1g 55

Protein 7g

Fat 3g

INGREDIENTS: 3–4 lb beef bones, preferably a mix of marrow and beef bones 2 medium carrots, chopped 2 celery stalks, chopped 1 medium onion, chopped 2 cloves garlic 10–12 cups filtered water (or enough to cover bones) 1 t sea salt 2 T apple cider vinegar

Chop your vegetables and garlic (no need to peel), and add them to the slow cooker. You can also add vegetable scraps (such as carrot peel, etc.) into your slow cooker. You’ll be straining these out before consuming the broth. Fill the slow cooker with water. Season with 1 teaspoon of sea salt and 2 tablespoons of apple cider vinegar. Set the slow cooker on LOW, cover, and cook for 24 hours. After an hour or so, skim any “gunk” that is floating on the top. (Organic or free-range meat will yield much less of this.) After 24 hours, carefully remove the vegetables and bones with a slotted spoon, strain the remaining broth liquid through a fine-mesh strainer, and cool. Once the broth has fully cooled, you’ll be able to remove some of the fat layers that form at the top, which you can discard or use for cooking. A good broth will usually gelatinize when thoroughly cool. Store the bone broth in a mason jar in the fridge for 3–4 days. (If you have excess bone broth, it’s best to store it in the freezer in silicone ice cube trays or a BPA-free plastic container.) 1

2

CHICKEN BONE BROTH METHOD:

Prep: 10 mins Cook: 24 hrs 40 mins Total: 24 hrs 50 mins Yield: 5-6 cups Serving Size: 1 cup Nutritional info per serving: Calories Carbs 40/cup 1g

Fat 1g

Protein 9g

INGREDIENTS: 3–4 lb chicken bones (*see tip below) 2 medium carrots, chopped 2 celery stalks, chopped 1 medium onion, chopped 2 cloves garlic 10–12 cups filtered water (or enough to cover bones)

Preheat oven to 400ºF, and line a baking sheet with aluminum foil. Place the bones on the baking sheet, and roast for 40 minutes. Halfway through the cooking time, flip each bone over to roast on the other side. Once the bones are roasted, place them in the slow cooker. Chop your vegetables and garlic (no need to peel), and add them to the slow cooker. You can also add vegetable scraps (such as carrot peel, etc.) into your slow cooker. You’ll be straining these out before consuming the broth. Fill the slow cooker with water. Season with 1 teaspoon of sea salt and 2 tablespoons of apple cider vinegar. Set the slow cooker on LOW, cover, and cook for 24 hours. After an hour or so, skim any “gunk” that is floating on the top. (Organic or free-range meat will yield much less of this.)

2 T apple cider vinegar

After 24 hours, carefully remove the vegetables and bones with a slotted spoon, and strain the remaining broth liquid through a fine-mesh strainer and cool.

*Tip: Chicken feet are

Once the broth has fully cooled, you’ll be able to remove some of the fat layers that form at the top, which you can discard or use for cooking.

1 t sea salt

fantastic for bone broth. Ask your butcher for organic, unbleached chicken feet to add to your bone broth.

A good broth will usually gelatinize when thoroughly cool. Store the bone broth in a mason jar in the fridge for 3–4 days. (If you have excess bone broth, it’s best to store it in the freezer in silicone ice cube trays or a BPA-free plastic container.) 3

4

VANILLA GHEE METHOD:

Prep: 5 mins Cook: 3 hrs 30 mins Total: 3 hrs 35 mins Yield: 12 oz (12 servings) Serving Size: 1 oz Nutritional info per serving: Calories Carbs 0g 135

Fat 16g

Protein 0g

INGREDIENTS: 16 oz unsalted grass-fed butter

½ t vanilla bean powder, divided*

Place the butter and ¼ teaspoon vanilla bean powder into the bowl of a 6-quart slow cooker, and cover with the lid slightly ajar so some steam can escape. Cook on LOW heat for 3½ hours until the milk solids fall to the bottom and turn brown—do not stir during cooking, you want a good separation between the fat and the milk solids. When the ghee is ready (it will smell nutty and the milk solids will be browned), place a double layer of cheesecloth or paper towels in a mesh strainer, and pour the ghee through into a fresh bowl to strain out the milk solids. You may need to strain twice, using fresh cheesecloth or paper towels for the second time to get all the milk solids out.* When the ghee is strained, transfer it to an airtight glass jar, and mix in the remaining vanilla bean powder. Allow the ghee to cool completely, and then store in the fridge. Enjoy!

*Note: For plain ghee, simply omit the vanilla. Please refer to the Keto Slow Cooker Shopping and Cooking Guide for images and instructions on how to filter the ghee.

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TURMERIC GHEE METHOD:

Prep: 5 mins Cook: 3 hrs 30 mins

Carefully slice the turmeric into ¼-inch slices—it might stain your hands, so wear gloves if necessary.

Total: 3 hrs 35 mins Yield: 12 oz (12 servings) Serving Size: 1 oz Nutritional info per serving: Calories Carbs 0g 135

Protein 0g

Fat 16g

INGREDIENTS: 16 oz unsalted grass-fed butter 2 pieces fresh turmeric root 8–10 whole black peppercorns

Place the butter, turmeric root, and peppercorns into the bowl of a 6-quart slow cooker, and cover with the lid slightly ajar so some steam can escape. Cook on LOW heat for 3½ hours until the milk solids fall to the bottom and turn brown—do not stir during cooking, you want a good separation between the fat and the milk solids. When the ghee is ready (it will smell nutty and the milk solids will be browned), place a double layer of cheesecloth or paper towels in a mesh strainer, and pour the ghee through into a fresh bowl to strain out the milk solids and spices. You may need to strain twice, using fresh cheesecloth or paper towels for the second time to get all the milk solids out.* When the ghee is strained, transfer it to an airtight glass jar. Allow the ghee to cool completely, and then store in the fridge. Enjoy!

*Note: Please refer to the Keto Slow Cooker Shopping and Cooking Guide for images and instructions on how to filter the ghee.

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GARLIC GHEE METHOD:

Prep: 5 mins Cook: 3 hrs 30 mins Total: 3 hrs 35 mins Yield: 12 oz (12 servings) Serving Size: 1 oz Nutritional info per serving: Calories Carbs 0g 138

Protein 0g

INGREDIENTS: 16 oz unsalted grass-fed butter 8–10 cloves garlic, peeled and sliced

Fat 16g

Place the butter and sliced garlic into the bowl of a 6-quart slow cooker, and cover with the lid slightly ajar so some steam can escape. Cook on LOW heat for 3½ hours until the milk solids fall to the bottom and turn brown—do not stir during cooking, you want a good separation between the fat and the milk solids. When the ghee is ready (it will smell nutty and the milk solids will be browned) place a double layer of cheesecloth or paper towels in a mesh strainer, and pour the ghee through into a fresh bowl to strain out the milk solids. You may need to strain twice, using fresh cheesecloth or paper towels for the second time to get all the milk solids out.* When the ghee is strained, transfer it to an airtight glass jar. Allow the ghee to cool completely, and then store in the fridge. Enjoy!

*Note: Please refer to the Keto Slow Cooker Shopping and Cooking Guide for images and instructions on how to filter the ghee.

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KETO KETCHUP METHOD:

Prep: 5 mins Cook: 7-8 hrs Total: 7 hrs 5 mins Yield: 2 cups (16 servings) Serving Size: 2 T Nutritional info per serving: Calories Carbs 3g 14

Protein 0g

Fat 0g

INGREDIENTS:

Combine all ingredients in the bowl of a slow cooker. Place the lid on top of the pot, slightly ajar so moisture can escape. Cook on LOW for 7–8 hours until the mixture begins to thicken. Allow the mixture to cool before transferring it to a blender, and blend until smooth. Store in the fridge for up to 5 days, or it can be frozen for longer storage.

1 (28 oz) can diced tomatoes

½ cup apple cider vinegar ⅓ cup finely diced onion 1 garlic clove, sliced

¼ t black pepper ¼ t celery salt ¼ t monk fruit powder 1 t paprika 1⅟/16 t ground cloves (about a

pinch) 1½ t salt

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PICKLED VEGGIES METHOD:

Prep: 5 mins Cook: 1 hr Total: 1 hr 5 mins

Combine the vinegar, sea salt, and peppercorns in the bowl of a slow cooker.

Yield: 2 lbs (16 servings)

Add the sliced veggies and garlic, and toss to mix.*

Serving Size: 2 oz Nutritional info per serving: Calories Carbs 4g 18

Protein 1g

Fat 0g

INGREDIENTS: 3 cups apple cider vinegar 1½ T sea salt 1 t black peppercorns

Cook on LOW for 1 hour, then transfer the veggies and vinegar mixture to jars or containers with lids. Distribute the veggies, and pour the vinegar over them. Allow the mixture to cool completely before sealing and storing in the fridge.

*Note: You can pick your own combination of lowstarch veggies like cauliflower, radishes, etc., to make this mixture exactly what you want!

3 Persian cucumbers, sliced in half lengthwise* 1 lb peeled carrots, chopped into sticks 1 medium onion, sliced in

¼-inch slices 3 garlic cloves, peeled

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KETO TORTILLAS METHOD:

Prep: 10 mins Cook: 12 mins

Combine the almond flour, psyllium husks, baking powder, and salt in a medium mixing bowl, and mix well to combine.

Total: 22 mins Yield: 6 tortillas

Add the boiling water, and mix well.

Serving Size: 1 tortilla Nutritional info per serving: Calories Carbs 6g 88

Protein 2g

INGREDIENTS: 1 cup almond flour 4 T ground psyllium husks

½ t baking powder 1 t salt

¼ cup boiling water 1 large egg 1 T avocado oil

Fat 6g

Add the egg, and mix well until completely combined, then allow the dough to rest for a few minutes while you prepare two sheets of parchment paper on the counter. Divide the dough into 6 golf-ball-sized pieces. Roll out the dough between the two pieces of parchment paper until they are ⅛-inch thick and about 6- to 7-inch circles across. Don’t make them too big or thin, or they will stick to the parchment.* Heat the avocado oil in a frying pan over medium. When the oil is hot, add the first tortilla and cook until done on the first side, about 1 minute. Flip, and cook an additional minute on the second side, then remove it from the heat, and set aside on a plate. Repeat with the remaining tortillas. Store the tortillas in an airtight container in the fridge for up to 5 days. Enjoy!

*Note: Please refer to the Keto Slow Cooker Shopping and Cooking Guide for illustrations and instructions on how to roll out the perfect keto tortilla.

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ZUCCHINI NOODLES METHOD:

Prep: 15 mins Cook: 5 mins

If using a peeler, make long peels down the length of the zucchini.

Total: 20 mins

If using a spiralizer, follow the instructions for your spiralizer.

Yield: 4 servings Nutritional info per serving: Calories Carbs 5g 56

Protein 2g

Fat 4g

INGREDIENTS: 3 medium zucchini 1 T avocado oil Sea salt and pepper, to taste

For the best, less-watery results, sprinkle with a little salt, then press your zucchini noodles between paper towels, and let sit for 10–15 minutes. Pat with a paper towel one more time before cooking. Sauté your zoodles in a pan with a little avocado oil over medium heat. Cook for 3–5 minutes, or until the zoodles become tender. Sprinkle salt and pepper over your zoodles, stir once more, and serve as a side or with your favorite sauce.

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CAULIFLOWER RICE METHOD:

Prep: 5 mins Cook: 5 mins

Place the raw cauliflower florets into a food processor, and pulse several times, until it has a grainy, rice-like consistency. Season with sea salt and freshly ground black pepper, if desired.

Total: 10 mins Yield: 4 servings Nutritional info per serving: Calories Carbs 11g 113

Protein 4g

Fat 7g

INGREDIENTS: 1 head cauliflower, stems removed, and cut into small

Meanwhile, heat a large sauté pan over medium-high heat. When the pan is hot, add the coconut oil or ghee. Add the riced cauliflower and additional seasonings (if desired), and sauté, stirring frequently for 4–5 minutes, or until the cauliflower is warmed through and slightly tender.

florets 2 T coconut oil or ghee 1 T optional seasonings: sea salt, garlic, ginger, coconut aminos, curry, garlic, or freshly ground black pepper

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SALSA VERDE METHOD:

Prep: 10 mins Cook: 15 mins

Arrange the tomatillos, onion, jalapeños, and garlic on a large baking sheet in a single layer.

Total: 25 mins Yield: 3 cups (24 serv.) Serving Size: 2 T Nutritional info per serving: Calories Carbs 2g 29

Protein 1g

Fat 0g

INGREDIENTS: 1 lb tomatillos, husks removed, sliced in half 1 large yellow onion, sliced

Drizzle the vegetables with avocado oil, and toss to coat. Turn the oven broiler on high, and place the baking sheet in the middle of the oven. Roast on high until the skins of the tomatillos and jalapeño begin to blacken and blister, and the edges of the onions blacken, about 15 minutes. When the vegetables are ready, transfer them to a blender. Add the lime juice, chicken bone broth, cilantro, and salt, and blend until a smooth sauce is formed.

2 jalapeños, sliced in half,

Allow the sauce to cool completely, then store in a sealed container in the fridge for up to 1 week, or freeze up to 1 month.

seeds removed

Enjoy!

into large sections

5 cloves garlic 3 T avocado oil Juice of 2 limes 1 cup chicken bone broth (recipe page 3)

½ cup chopped cilantro 1 t sea salt, to taste

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KETO BUNS METHOD:

Prep: 5 mins Cook: 25 mins Total: 30 mins

Preheat oven to 400ºF. Grease and line 6 muffin cavities with parchment paper.

Yield: 6 buns

In a large bowl, beat the eggs and olive oil.

Serving Size: 1 bun

Sift the almond meal, salt, and ¾ tablespoon dried oregano into the egg mixture. Whisk well.

Nutritional info per serving: Calories Carbs 2g 134

Protein 7g

INGREDIENTS: 4 large eggs

Fat 11g

Divide the batter between the 6 muffin cavities, then sprinkle the rest of the oregano on top of the batter. Bake for 25 minutes, or until the buns are golden brown on top. Let the buns cool completely before removing them from the muffin tin and slicing.

4 t olive oil

½ cup almond meal ¼ t salt 1 T dried oregano, divided

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breakfast.

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SHAKSHUKA METHOD:

Prep: 5 mins Cook: 2 hrs 25 mins

Grease the bowl of a slow cooker with ghee.

Total: 2 hrs 30 mins

Add the tomatoes, peppers, onion, garlic, cumin, oregano, and sea salt. Stir well. Cover, and cook on LOW for 2 hours.

Yield: 4 servings Nutritional info per serving: Calories Carbs 9g 113

Protein 8g

Fat 5g

INGREDIENTS:

Make 4 small wells in the tomato mixture with a spoon, and gently drop in the eggs. Cover, and cook an additional 15–20 minutes, until the eggs reach your desired doneness. Serve hot.

Ghee for greasing 2 cups canned, diced tomatoes in juice

½ cup chopped green bell peppers

¼ cup chopped white onion 1 t minced garlic 1 t ground cumin 1 t dried oregano

½ t sea salt 4 large eggs

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SAUSAGE CASSEROLE METHOD:

Prep: 10 mins Cook: 2-3 hrs 10 mins Total: 2-3 hrs 20 mins

Add the pork sausage, and break it into small crumbles. Cook for 3 minutes.

Yield: 6 servings Nutritional info per serving: Calories Carbs 8g 472

Protein 28g

Grease a medium cast iron skillet with 1 tablespoon ghee, and heat over medium heat for 2 minutes.

Fat 36g

INGREDIENTS: 2 T ghee, divided 1 lb pork sausage* 1 t dry rubbed sage 1 t dried thyme

½ t garlic powder ½ t ground black pepper ½ t sea salt

Stir in the sage, thyme, garlic powder, black pepper, and sea salt. Cook for 5 minutes longer. Turn the heat off. Stir in the chopped onion and bell peppers. Grease the bowl of the slow cooker with the remaining ghee. Pour the pork and vegetable mixture into the bottom of the slow cooker. In a large mixing bowl, whisk the eggs, coconut milk, and nutritional yeast until the eggs are thoroughly combined. Pour it into the slow cooker over the pork mixture. Cover, and cook on LOW for 2–3 hours, until the eggs are cooked through. Slice into 6 servings, and serve hot.

½ cup chopped red onion ½ cup chopped green bell pepper

½ cup chopped red bell pepper 12 large eggs

½ cup coconut milk 1 T nutritional yeast *Note: In the US, pork sausage is ground meat, also called mince, that’s seasoned like sausage. 29

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BREAKFAST BACON BAKE METHOD:

Prep: 15 mins Cook: 2 hrs

In a greased skillet, cook the bacon to crisp, cool, then cut into small slices, and set aside.

Total: 2 hrs 15 mins

Using the same skillet with the bacon grease, sizzle the chopped red peppers and onions for about 3 minutes.

Yield: 12 servings Nutritional info per serving: Calories Carbs 3g 407

Protein 24g

Fat 32g

INGREDIENTS: 12 slices of bacon

½ cup chopped, sweet red pepper

Add the sausage to the skillet with the veggies, and brown until the sausage crumbles. In a large bowl, whisk together the eggs, coconut cream, nutritional yeast, salt, and pepper. Place the sausage mixture into the slow cooker, then top with the bacon slices, followed by the egg mixture.

½ cup chopped onion

Cook on HIGH for at least 2 hours, or until the middle reaches 160ºF.

2 lbs pork sausage*

Serve, and enjoy.

12 large eggs

¾ cup coconut cream 3 T nutritional yeast 1 t salt

½ t freshly ground black pepper *Note: In the US, pork sausage is ground meat, also called mince, that’s seasoned like sausage.

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GRAIN-FREE GRANOLA METHOD:

Prep: 10 mins Cook: 2 hrs

Turn the slow cooker to LOW, add the coconut oil, and allow it to melt.

Total: 2 hrs 10 mins

Once the coconut oil is melted, add the stevia, and stir well.

Yield: 12 servings Nutritional info per serving: Calories Carbs 10g 357

Protein 18g

Fat 33g

INGREDIENTS: ¼ cup coconut oil 1 t vanilla stevia, liquid

½ cup chopped almonds

Add the nuts, seeds, and shredded coconut. Stir the mixture well to make sure all the nuts are coated with coconut oil. Combine the erythritol, cinnamon, and salt in a small bowl, and sprinkle over the nut and seed mixture. Cover, and cook on LOW for 2 hours, stirring every 30 minutes, until you can smell the nuts and the granola begins to brown.

½ cup chopped pecans

Pour the granola on a parchment-lined baking sheet, and spread it into an even layer to cool for 1–2 hours. (This is also when it will crisp up!)

½ cup chopped cashews

Store in a covered container, and enjoy!

½ cup chopped walnuts

1 cup sunflower seeds 1 cup pumpkin seeds 1 cup unsweetened shredded coconut

½ cup erythritol 1 t ground cinnamon

½ t salt

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LOW-CARB “OATMEAL” METHOD:

Prep: 5 mins Cook: 30 mins

Pour the coconut milk into the bowl of a slow cooker.

Total: 35 mins

Add the remaining ingredients, and whisk until completely combined.

Yield: 2 servings

Cook on LOW for 30 minutes, or until warmed through.

Nutritional info per serving: Calories Carbs 23g 554

Protein 11g

Fat 48g

INGREDIENTS: 1¼ cups full-fat coconut milk

⅓ cup shredded coconut ¼ cup coconut flour ¼ cup ground flax seed 1 T collagen protein powder

¼ t monk fruit powder ½ t vanilla extract ½ t cinnamon, optional

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BLUEBERRY BREAKFAST BLONDIES METHOD:

Prep: 15 mins Cook: 2 hrs

Generously grease the inside of a 4-quart slow cooker with ghee. Then add a little arrowroot starch, and tilt it all around to coat the sides and bottom. Dump any excess arrowroot starch out.

Total: 2 hrs 15 mins Yield: 9 servings Nutritional info per serving: Calories Carbs 12g 465

Protein 15g

Fat 41g

INGREDIENTS: 2 T arrowroot starch to dust slow cooker 3 cups almond meal

½ cup flaxseed meal ½ t baking soda 1½ t monk fruit powder

½ cup almond butter ¼ cup grass-fed collagen powder (optional)

⅓ cup ghee or coconut oil + extra for greasing 3 large eggs Pinch of sea salt 2 T blueberries

In a bowl, combine and mix together all ingredients except the blueberries. Scrape and smooth the batter into the prepared slow cooker. Sprinkle the blueberries over the top, and gently press them into the dough. Place several layers of paper towels on top of the slow cooker, and then set the lid in place.* This will prevent condensation from dripping back into the slow cooker. Cook on LOW for 2 hours or until the blondies are firm throughout, a little bit dry at the edges, and set to the touch in the middle. Remove the insert from the cooker, and set it on a wire rack for 30 minutes to cool. If desired, invert the insert on a cutting board, shake gently to release the blondies, then remove the insert and turn the blondies right side up. Cut into pieces.

*Note: Please refer to the Keto Slow Cooker Shopping and Cooking Guide for images and instructions on how to place the paper towels on top of the slow cooker.

Optional: Serve with a dollop of coconut yogurt.

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PLAIN COCONUT YOGURT METHOD:

Prep: 10 mins Cook: 1 hr Chill: 12 hrs

Pour the coconut milk into the slow cooker, and cover. Heat for 1 hour over LOW heat.

Total: 13 hrs 10 mins

Turn the heat off, and gradually whisk in the gelatin.

Yield: 8 servings

Allow the coconut milk to cool to 100ºF, then stir in the probiotic powder.

Nutritional info per serving: Calories Carbs 12g 331

Protein 3g

INGREDIENTS: 4 cups coconut milk 2 T grass-fed gelatin

Fat 32g

Cover with the lid, and place the slow cooker in a warm spot for 4–8 hours, tasting the yogurt along the way. Let the yogurt sit at room temperature until you reach your desired tartness. The mixture will still be slightly runny at this point. Once the desired flavor is achieved, transfer the yogurt to a 32-ounce jar, and refrigerate for 4 hours to thicken. Serve chilled with your desired toppings.

2 t probiotic powder

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RASPBERRY CHIA COCONUT YOGURT METHOD:

Prep: 5 mins Cook: 3 mins

To create the raspberry chia jam: Heat the raspberries and water in a medium saucepan over medium heat for 3 minutes. Mash the raspberries with a fork until just slightly chunky.

Chill: 4 hrs 10 mins Total: 4 hrs 18 mins Yield: 8 servings

Turn the heat off, and stir in the monk fruit powder and chia seeds. Cool for 10 minutes.

Nutritional info per serving: Calories Carbs 15g 348

Protein 3g

Fat 32g

INGREDIENTS: 1 cup fresh raspberries

¼ cup filtered water

Transfer to a small jar, and refrigerate for 4 hours to thicken.

To create the raspberry chia coconut yogurt: Mix 1 (serving size) jam into ½ cup plain coconut yogurt, or use as a topping for the plain coconut yogurt.

1 T chia seeds

⅛ t monk fruit powder ½ cup plain coconut yogurt (recipe on page 39)

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BLUEBERRY COMPOTE COCONUT YOGURT METHOD:

Prep: 5 mins Cook: 10 mins Chill: 2-3 hrs 10 mins Total: 2-3 hrs 25 mins Yield: 8 servings Nutritional info per serving: Calories Carbs 15g 343

Protein 4g

Fat 32g

To create the blueberry compote: Place half of the blueberries and water in a medium saucepan, and heat over medium for 3 minutes or until bubbling. Use a fork to mash the blueberries. Add the remaining blueberries, and continue to heat for 7 minutes. Stir in the monk fruit powder, and gradually stir in the gelatin. Cool for 10 minutes. Transfer to a small jar, and continue to cool for 2–3 hours to thicken.

INGREDIENTS: 1 cup fresh blueberries, divided

¼ cup filtered water

To create the blueberry compote coconut yogurt: Mix 1 (serving size) compote into ½ cup plain coconut yogurt, or use as a topping for the plain coconut yogurt.

1 t grass-fed gelatin

⅛ t monk fruit powder ½ cup plain coconut yogurt (recipe on page 39)

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44

CACAO COCONUT YOGURT METHOD:

Prep: 2 mins Total: 2 mins

Stir 1 tablespoon of cacao powder and monk fruit powder into ½ cup of plain coconut yogurt, and top with cacao nibs.

Yield: 1 servings Nutritional info per serving: Calories Carbs 17g 376

Protein 5g

Fat 32g

INGREDIENTS: 1 T cacao powder

⅛ t monk fruit powder ½ cup plain coconut yogurt (recipe on page 39) 1 t cacao nibs

45

lunch/dinner.

48

ZUPPA TOSCANA SOUP METHOD:

Prep: 5 mins Cook: 3 hrs 25 mins

Cut the bacon into 1-inch pieces. Cook in a cast iron pan over medium-high heat for 8 minutes or until cooked through, turning halfway. Use tongs to remove the bacon, and set aside.

Total: 3 hrs 30 mins Yield: 6 servings Nutritional info per serving: Calories Carbs 9g 343

Protein 19g

Fat 26g

INGREDIENTS: 2 strips pasture-raised bacon

Add the ground pork, fennel, garlic, oregano, basil, pepper flakes, and sea salt to the same pan with the bacon grease. Brown the pork for 8 minutes, using a spatula to break up into crumbles. Stir occasionally. Drain the grease from the pan, and pour the pork mixture into a slow cooker.

1 t ground fennel

Add the chicken bone broth, onions, and cauliflower florets to the slow cooker, and cook for 2–3 hours on a LOW setting.

1 t minced garlic

Stir in the coconut cream, bacon, and kale.

½ t dried oregano

Cover, and cook until the kale has wilted, about 10 minutes. Serve hot.

1 lb ground pork

½ t dried basil ¼ t red pepper flakes 1 t sea salt 6 cups chicken bone broth (recipe on page 3)

½ cup chopped white onion 3 cups cauliflower florets 1 cup coconut cream 3 cups chopped kale

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CHIPOTLE CHICKEN SOUP METHOD:

Prep: 5 mins Cook: 5-6 hrs 20 mins Total: 5-6 hrs 25 mins Yield: 8 servings Nutritional info per serving: Calories Carbs 5g 255

Protein 18g

Fat 15g

INGREDIENTS: 1 lb boneless chicken breasts

Turn the slow cooker to LOW heat setting, and add the chicken breasts, ghee, tomatoes, onion, chicken bone broth, chipotle peppers, cumin, smoked paprika, and sea salt. Cover, and cook on LOW for 5–6 hours. Remove the chicken breasts, and shred with 2 forks. Add the chicken back to the slow cooker, and stir in the coconut milk. Cook for an additional 20 minutes, uncovered, to reduce slightly. Ladle the soup into bowls, and serve with chopped cilantro, avocado, and lime wedges.

2 T ghee 2 cups diced ripe tomatoes 1 cup chopped white onion 4 cups chicken bone broth (recipe on page 3) 3 T chipotle peppers in adobo sauce (sauce only) 2 T ground cumin 1 t smoked paprika 2 t sea salt 1 (15 oz) can full-fat coconut milk

Optional: Top with chopped cilantro, diced avocado, and lime wedges.

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52

CREAMY SHRIMP SOUP METHOD:

Prep: 10 mins Cook: 5 hrs

Put the prepared vegetables in the slow cooker with the broth and coconut cream. Add just a pinch of salt to taste, and stir thoroughly.

Total: 5 hrs 10 mins Yield: 6 servings

Cover the slow cooker, and cook on LOW for 4½ hours.

Nutritional info per serving: Calories Carbs 10g 218

Protein 13g

Fat 16g

INGREDIENTS: 6½ oz cauliflower, cut into florets

Purée part of the vegetables with a stick blender to make the soup thicker, then return to the slow cooker. Stir in the shrimp, cover, and cook for an additional half-hour. Add salt to taste, and serve.

5 oz broccoli, cut into florets 4 oz turnip, diced 4 cups vegetable broth 2 cups coconut cream 8½ oz shrimp, raw or frozen Salt to taste

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54

CLAM CHOWDER METHOD:

Prep: 10 mins Cook: 3-4 hrs Total: 3-4 hrs 10 mins Yield: 4 servings Nutritional info per serving: Calories Carbs 17g 345

Protein 16g

Fat 21g

INGREDIENTS: 3 oz bacon, diced

½ onion, chopped 2 (6.5 oz) cans clams, chopped finely + keep the clam liquid 1 lb jicama (cut in small pieces)* 1 cup chicken bone broth

In a skillet, fry the bacon and onion until golden brown, and then drain. Alternately, if you have a slow cooker that has a sauté feature, fry the bacon right in the slow cooker, then drain some of the fat. Add the bacon and onion to a 6-quart slow cooker with the finely-chopped clams. Make sure you pour the retained liquid from the clams in there, too. Add the jicama pieces and chicken bone broth. Season with salt and pepper to taste. Cover, and cook on LOW for 3–4 hours, or until the vegetables are tender. (If you prefer a thicker soup, you can purée part of it including the broth and jicama pieces, then return to the slow cooker.) In the last 20 minutes, add the coconut cream, stir to blend. Taste, and season by adding more salt and pepper, as needed. Top each serving with a sprinkling of chopped fresh parsley, and enjoy!

(recipe on page 3) 1 t sea salt to taste

¼ t pepper

*Note: Cauliflower can be substituted instead of jicama.

1½ cups full-fat coconut cream or milk

Optional: Garnish each serving with a sprinkling of chopped fresh parsley.

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56

CABBAGE SOUP METHOD:

Prep: 15 mins Cook: 7 hrs

Add the cabbage, garlic, basil, pepper, kosher salt, tomato juice, tomato paste, and carrots to a 6-quart slow cooker. Stir to combine.

Total: 7 hrs 15 mins Yield: 6 servings Nutritional info per serving: Calories Carbs 15g 162

Protein 3g

Fat 10g

INGREDIENTS: 1 lb cabbage, chopped 1 large clove garlic, minced

½ t dried basil ½ t black pepper

In a small frying pan over medium heat, melt the ghee. Add the chopped onions, and simmer until golden, about 10 minutes. Deglaze the pan with ½ cup beef bone broth, and pour the mixture, along with the remaining beef bone broth, over the vegetables in the slow cooker. Cover and cook on LOW for about 6½ hours, or until the vegetables are tender. Add the diced zucchini, and cook for another 30 minutes to soften the zucchini.

Kosher salt, to taste

In the last 10 minutes, add the fresh spinach to the slow cooker.

2 cups tomato juice

Top with the optional crumbled bacon, and enjoy.

2 T tomato paste

½ cup sliced carrots 4 T ghee 1 medium onion, diced 2 cups beef bone broth, divided (recipe on page 1) 3 small zucchini, diced 2 cups fresh spinach

Optional: Garnish with crumbled bacon. 57

58

CHICKEN TORTILLA SOUP METHOD:

Prep: 10 mins Cook: 6-7 hrs Total: 6-7 hrs 10 mins Yield: 4-6 servings

Lay the chicken thighs on top.

Nutritional info per serving: Calories Carbs 18g 477

Protein 29g

Combine the onion, garlic, tomatoes, broth, salt, freshly ground black pepper, and green chile pepper in a 6-quart slow cooker.

Fat 34g

INGREDIENTS: 1 medium red onion, finely chopped 1 clove garlic, crushed 3 medium tomatoes, peeled, seeded, and chopped 2 cups​chicken bone broth (recipe on page 3) 1 t kosher salt or to taste

⅛ t freshly ground black

Cover, and cook on LOW for 6–7 hours. Cut the keto tortillas in half, and then cut the halves into ¼-inch strips. Heat the avocado oil in a large skillet over medium heat. Add the tortilla strips, and cook, stirring until crisp. Drain on paper towels. When the soup is done, remove the chicken thighs, and transfer the soup to a blender. Add the coconut milk, and blend until smooth. Cut the chicken thighs into bite-sized pieces, and set them aside. Ladle the tortilla soup into bowls, and top with chicken pieces and tortilla strips. Sprinkle with chopped cilantro, and serve!

pepper or to taste 1 mild green chile pepper, seeded and chopped 1 lb boneless chicken thighs 4​keto tortillas (recipe page 15) 2 T avocado oil 1 cup full-fat coconut milk Optional: Use 2 T coarselychopped fresh cilantro to garnish. 59

60

BROCCOLI “CHEESE” SOUP METHOD:

Prep: 15 mins Cook: 5 hrs

Melt the butter in a large skillet over medium heat. Add the onions and thyme, sauté until the onions begin to soften, about 3–4 minutes.

Total: 5 hrs 15 mins Yield: 6 servings Nutritional info per serving: Calories Carbs 21g 441

Protein 13g

Fat 34g

INGREDIENTS: ⅓ cup grass-fed butter 1½ cups chopped yellow onion

⅛ t dried thyme 2 cloves garlic, minced Salt and freshly ground black pepper, to taste

Add the garlic, and season lightly with salt and pepper then cook, stirring constantly, for 2 minutes. While stirring, slowly pour in the coconut milk. Pour the mixture into a 6-quart slow cooker along with the chicken bone broth and diced broccoli. Cover with the lid, and cook on LOW heat for 5 hours. Drain the soaked cashews, and combine them with the coconut cream, arrowroot starch, nutritional yeast, lemon juice, and salt in a blender. Blend until a creamy “cheese” sauce is formed. Set the sauce aside while the soup cooks. When the soup is ready, turn the slow cooker off, and stir in the “cheese” sauce. Enjoy!

1 (15 oz) can full-fat coconut milk 4 cups chicken bone broth (recipe on page 3) 5 cups small diced broccoli florets 1 cup cashews, soaked

½ cup coconut cream 1 T arrowroot starch

⅓ cup nutritional yeast 2 T lemon juice 2½ t salt 61

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NACHO SOUP METHOD:

Prep: 15 mins Cook: 8 hrs 30 mins

Combine the cooked beef, vegetables, seasonings, and broth in the bowl of a 6-quart slow cooker. Stir gently to combine. Cover, and cook on LOW for 8 hours.

Total: 8 hrs 45 mins Yield: 6 servings Nutritional info per serving: Calories Carbs 18g 385

Protein 26g

Fat 22g

INGREDIENTS: 1 lb ground beef, cooked 1 cup chopped yellow onion 1 cup chopped green bell

Whisk together the arrowroot starch and coconut cream until smooth. When the soup is done, pour the arrowroot mixture into the slow cooker, and stir to combine. Cover, and continue cooking for an additional 30 minutes to thicken. Serve warm with chopped green onions, coconut yogurt, and cilantro. Enjoy!

pepper 1 jalapeño, seeds removed and diced 1 cup chopped yellow bell pepper 1 cup chopped carrot 1 (28 oz) can diced tomatoes 3 cloves garlic minced 2 t chipotle chili powder 2 t salt 1 t ground black pepper 3½ cups chicken bone broth (recipe on page 3) 1 T arrowroot starch 1 cup coconut cream Optional: Top with chopped green onions, coconut yogurt, and cilantro. 63

64

SHREDDED CHICKEN TACOS METHOD:

Prep: 10 mins Cook: 6-8 hrs Total: 6-8 hrs 10 mins Yield: 4 servings

For the shredded chicken: Add the ingredients to a slow cooker, and cook on LOW for 6–8 hours. Remove the chicken thighs to a medium bowl, and shred by hand using two forks.

Nutritional info per serving: Calories Carbs 12g 323

Protein 19g

Fat 24g

INGREDIENTS: For the Shredded Chicken: 2 chicken thighs

⅔ cup salsa verde (recipe page 21 )

To make the crema: Combine all ingredients in a food processor or blender. Process until smooth. Chill until ready to serve, ideally at least 30 minutes.

To assemble: Spoon the chicken into the keto tortillas or Bibb lettuce wraps, and top with plenty of avocado crema. Finish with fresh pico de gallo, radish slices, and pickled onions and carrots.

1 T taco seasoning

½ t salt For the Avocado Crema: 2 large avocados, peeled and pitted

½ cup full-fat coconut milk 1 clove garlic peeled 1 T fresh lime juice 1 t sea salt For the Tacos: 1 head Bibb lettuce or keto tortillas (recipe on page 15) Optional: Top with pico de gallo, thinly sliced radishes, and pickled onions and carrots (recipe on page 13). 65

66

CHICKEN CACCIATORE METHOD:

Prep: 10 mins Cook: 6-8 hrs Total: 6-8 hrs 10 mins Yield: 4 servings Nutritional info per serving: Calories Carbs 9g 233

Protein 41g

Fat 2g

INGREDIENTS: 4 medium chicken breasts 1 t sea salt

¼ t black pepper

Season the chicken breasts on both sides with salt and pepper. Place the chicken into the slow cooker. In a medium bowl, stir together the garlic, onion, bell peppers, diced tomatoes, rosemary, and thyme. Pour the sauce evenly over the chicken. Place a bay leaf in the center. Cover, and cook for 6–8 hours on LOW. Serve right away.

Tip: If you prefer a thicker sauce, remove the chicken, and cook the sauce for an additional hour in the slow cooker on LOW.

2 cloves garlic, minced

½ large onion, diced 1 large red bell pepper, diced 1 (14.5 oz) can diced tomatoes, drained 1 T fresh rosemary, chopped 1 T fresh thyme, chopped 1 medium bay leaf

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GARLIC “PARMESAN” WINGS METHOD:

Prep: 10 mins Cook: 3 hrs 5 mins

In a food processor, pulse the macadamia nuts, nutritional yeast, dried minced onion, and half of the sea salt until finely chopped.

Total: 3 hrs 15 mins Yield: 4 servings Nutritional info per serving: Calories Carbs 5g 621

Protein 24g

INGREDIENTS: ⅓ cup macadamia nuts 2 T nutritional yeast 1 t dried minced onion

Fat 56g

Pat the chicken wings dry. In the bowl of your slow cooker, toss the chicken wings with the tapioca powder, the remaining sea salt, and white pepper. In a small saucepot, heat the ghee over medium. Add the garlic, and sauté for 1 minute, until fragrant. Remove from the heat, and pour over the wings. Add the macadamia “parmesan” mixture. Transfer the wings to the slow cooker. Cover, and cook on HIGH for 3 hours.

½ t sea salt, divided

When the wings are done, preheat the oven to high broil.

1 lb chicken wings

Lightly grease a sheet pan with ghee.

2 T tapioca powder

Transfer the wings to the prepared sheet pan.

½ t ground white pepper

Place the sheet pan in the oven, and broil for 3–4 minutes until golden and crispy.

½ cup ghee 4 cloves garlic, minced

Whisk the remaining sauce in the slow cooker, and then transfer to a bowl. Serve the wings warm with the remaining sauce on the side.

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CHICKEN TIKKA MASALA METHOD:

Prep: 5 mins Cook: 4-6 hrs Total: 4-6 hrs 5 mins

Mix everything in the bowl of a slow cooker, and cook for 4–6 hours on LOW.

Yield: 8 servings

Cut or shred the chicken into small pieces. Serve over steamed cauliflower rice. (recipe on page 19)

Nutritional info per serving: Calories Carbs 7g 288

Protein 32g

Fat 14g

INGREDIENTS: 2 T ghee or coconut oil 1 onion, halved and sliced 2½–3 lb boneless, skinless chicken thighs 1 (28 oz) can whole peeled tomatoes with juices 3 T lemon juice 1 T paprika 1 T dried minced garlic 2 t garam masala 2 t ground cumin

½–1 t crushed red pepper, optional

⅔ cup coconut cream 1 t salt

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72

ARTICHOKE CHICKEN METHOD:

Prep: 5 mins Cook: 4-6 hrs

Put the chicken thighs in the slow cooker. Put all the other ingredients on top. Stir to combine. Cook on LOW for 4–6 hours until the chicken is done.

Total: 4-6 hrs 5 mins Yield: 6 servings Nutritional info per serving: Calories Carbs 10g 408

Protein 41g

Fat 23g

To serve, put a big handful of spinach in a bowl, add 1–2 chicken thighs, add in some artichokes and olives from the pot, and top with a few scoops of cooking liquid to wilt the spinach.

INGREDIENTS: 2½–3 lb boneless, skinless chicken thighs 1 cup roasted red peppers, drained and cut into bite-sized pieces

½ cup green olives, pitted 14 oz marinated or canned artichokes 3 T lemon juice 2 T olive oil 2 t dried minced garlic 1 t dried oregano 1 t salt

½ t pepper A handful of fresh spinach per serving

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COCONUT CURRY CHICKEN METHOD:

Prep: 25 mins Cook: 6-8 hrs 30 mins Total: 6-8 hrs 55 mins

For maximum tenderness, cook on LOW for 6–8 hours (depending on how strong your slow cooker is).

Yield: 4 servings Nutritional info per serving: Calories Carbs 6g 314

Protein 35g

Place the chicken breast and minced garlic in a slow cooker.

Fat 18g

INGREDIENTS:

Once cooked all the way through and tender, remove, and shred the chicken with 2 forks. Then, place back into the slow cooker. Add the rest of the curry chicken ingredients, and mix until combined. Let cook for 20–30 minutes to thicken.

1 lb chicken breast 1 T minced garlic 1 (15 oz) can full-fat coconut milk 3 T green curry paste

½ t garlic powder ⅛ t salt 2 T lime juice (more for topping)

½ t chili powder 2 T fresh Thai basil Salt and pepper to taste

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76

SALSA VERDE CHICKEN METHOD:

Prep: 5 mins Cook: 6-7 hrs

Grease the bowl of a slow cooker with ghee.

Total: 6-7 hrs 5 mins

Evenly sprinkle the sea salt over the chicken.

Yield: 12 servings

Place the chicken in the slow cooker.

Nutritional info per serving: Calories Carbs 2g 160

Protein 22g

Fat 7g

Pour the salsa verde over the chicken, and mix together. Cook on LOW for 6–7 hours.

INGREDIENTS:

Once the chicken is done, transfer it to a cutting board or a bowl, and shred with 2 forks.

1 T ghee

Add the chicken back into the slow cooker, and stir together with the salsa verde sauce.

1 t sea salt 3 lb boneless, skinless chicken

Keep on LOW until ready to eat.

thighs 1 cup salsa verde (recipe on page 21)

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DIJON MUSTARD CHICKEN METHOD:

Prep: 10 mins Cook: 6 hrs 5 mins

Turn your oven broiler to high. Arrange the chicken pieces on a baking sheet, and broil them until the skin is golden, about 10–15 minutes. Once the chicken is done, transfer it with the juices to a 6-quart slow cooker.

Total: 6 hrs 15 mins Yield: 6 servings Nutritional info per serving: Calories Carbs 10g 428

Protein 23g

Fat 33g

INGREDIENTS: 1½ lbs bone-in, skin-on chicken pieces (about 4 pieces, thigh and drumstick together)

¼ cup ghee ¼ cup chopped onion 8 oz sliced button mushrooms 3 cloves garlic 2–3 sprigs thyme 1 can (13.5 oz) full-fat coconut milk

½ cup chicken bone broth

While the chicken is broiling, add the ghee to a medium saucepan over medium heat. Add the onion and mushrooms, and cook until browned, stirring often, about 10 minutes. Add the garlic and sauté until fragrant, then add the thyme, coconut milk, chicken bone broth, salt, and pepper, and bring to a simmer. Finally, add the mustard and lemon juice, and mix to combine. Spoon the sauce over the chicken pieces in the slow cooker. Cover, and cook on LOW for about 6 hours, or until the chicken is tender and thoroughly cooked. When the chicken is done, remove the pieces from the slow cooker, and stir in the arrowroot starch into the sauce. Stir a few minutes while the starch thickens the hot sauce. Serve the chicken and sauce hot with spaghetti squash or cauliflower rice (recipe on page 19). Enjoy!

(recipe on page 3) 1 t sea salt

¼ t ground black pepper 2 T Dijon mustard 1 T lemon juice 2 t arrowroot starch

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CHICKEN CHILI METHOD:

Prep: 15 mins Cook: 4 hrs

Dice the chicken into 2-inch pieces.

Total: 4 hrs 15 mins Yield: 8 servings Nutritional info per serving: Calories Carbs 12g 151

Protein 19g

Fat 4g

INGREDIENTS: 1½ lbs boneless chicken thighs 1 cup chopped onion 1 cup chopped green bell pepper

Place the chicken pieces in a 6-quart slow cooker along with the onion, bell pepper, garlic, celery, carrots, tomatoes, tomato sauce, chili powder, cumin, oregano, sea salt, pepper, and bay leaf. Stir to combine the ingredients. Cover, and cook on LOW for 3½ hours, or until the chicken is cooked and tender. Add the zucchini, and cook for another 30 minutes, until the zucchini is just tender. Spoon the chili into bowls over sautéed cauliflower rice (recipe on page 19), and garnish with coconut yogurt and chopped fresh cilantro if desired. Enjoy!

3 cloves garlic, minced 1 cup diced celery 1 cup chopped carrot rounds 1 (28 oz) can diced tomatoes 1 (8 oz) can tomato sauce 1 T chili powder, heaping

½ t cumin, ground 1 t dried oregano 2 t sea salt

½ t black pepper, freshly ground 1 bay leaf 1 cup chopped zucchini Optional: Garnish with coconut yogurt and chopped fresh cilantro. 81

82

SWEET CHILI DRUMSTICKS METHOD:

Prep: 20 mins Cook: 5 hrs 15 mins

Combine the erythritol, rice vinegar, chicken bone broth, tomato paste, orange zest, garlic, and crushed pepper flakes in a small saucepan, and bring to a boil. Simmer for 5 minutes to marry the flavors, then remove from the heat.

Total: 5 hrs 35 mins Yield: 6 servings Nutritional info per serving: Calories Carbs 6g 470

Protein 50g

Fat 26g

INGREDIENTS: 3 T erythritol

⅓ cup rice vinegar ¼ cup chicken bone broth (recipe on page 3) 1 t tomato paste 1 t orange zest 1 clove garlic, minced 2 t crushed red pepper flakes 1 t fish sauce 2-inch fresh ginger root, peeled and minced

⅔ cup coconut aminos 3 lbs chicken drumsticks 3 T ghee or avocado oil 2 t arrowroot starch

Add the fish sauce, ginger, and coconut aminos, and stir to combine. Place the drumsticks in a large glass bowl or baking dish, and pour the sauce over them, making sure each drumstick is covered. Cover the dish, and put it in the fridge to allow the drumsticks to marinate for 3 hours or overnight. When you’re ready to cook, dump the chicken and marinade into the bottom of a 6-quart slow cooker. Cook on LOW for 5 hours, turning the drumsticks halfway to make sure they are equally cooked in the sauce. When the chicken is cooked, transfer it to a baking sheet, and set it aside. Transfer the liquid from the slow cooker to a small saucepan. Heat the sauce to a simmer, and cook to reduce, about 10 minutes. When the sauce has reduced a bit, pour off a small amount of it into a small bowl, and whisk in the arrowroot starch to make a slurry. Then add the arrowroot slurry and the ghee or avocado oil back to the reduced sauce, and heat while stirring as the sauce begins to thicken. Set the sauce aside. Pop the drumsticks into the oven, and broil on medium for 3–5 minutes, just until the skin starts to brown. Return the drumsticks to the slow cooker, pour the sauce over the drumsticks, and toss to coat. Enjoy! 83

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GENERAL TSO’S CHICKEN METHOD:

Prep: 5 mins Cook: 4 hrs

In a medium-sized skillet, heat the oil over mediumhigh heat. Add the chicken thighs, skin-side down, and cook until the skin is golden brown. Transfer the chicken to a 6-quart slow cooker.

Total: 4 hrs 5 mins Yield: 6 servings Nutritional info per serving: Calories Carbs 19g 635

Protein 30g

Fat 51g

INGREDIENTS: 2 T avocado oil 6 bone-in, skin-on chicken thighs

In a blender, combine the remaining ingredients, and blend until smooth. Pour the mixture over the chicken in the slow cooker. Cook on LOW heat for 4 hours, or until the chicken is cooked throughout. Serve over cauliflower rice (recipe on page 19), and garnish with green onions, sesame seeds, and red pepper flakes, if desired.

¼ cup + 2 T coconut aminos ½ cup apple cider vinegar ¼ cup creamy almond butter ¾ t monk fruit powder ½ t crushed red pepper flakes ½ t Chinese five-spice blend 4 cloves garlic, minced 1 t sesame oil

¼ t ground ginger ½ cup chicken bone broth (recipe on page 3) Optional: Garnish with green onions, sesame seeds, or additional red pepper flakes

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CREAMY SUNDRIED TOMATO CHICKEN METHOD:

Prep: 15 mins Cook: 4 hrs 15 mins

Grease the bottom of the slow cooker with 1 tablespoon of avocado oil.

Total: 4 hrs 30 mins

Heat a large skillet over medium-high heat. Add the remaining avocado oil.

Yield: 6 servings Nutritional info per serving: Calories Carbs 13g 449

Protein 25g

Fat 36g

INGREDIENTS: 1 T + ¼ cup avocado oil

¼ cup coconut flour 1 t salt

½ t ground black pepper 6 boneless, skinless chicken thighs, patted dry with paper towels 2 cups chicken bone broth (recipe on page 3)

½ cup sun-dried tomatoes in olive oil, drained and sliced 1 sprig + 2 T minced fresh basil 1 cup full-fat coconut milk

In a mixing bowl, combine the coconut flour, salt, and pepper. Dredge (completely coat) each chicken thigh in the coconut flour mixture, and place in the skillet. Brown the chicken for 2–3 minutes on each side, and then place on the bottom of a 6-quart slow cooker. Add the chicken bone broth, sliced sun-dried tomatoes, and the sprig of basil. Cook on LOW for about 4 hours, or until the chicken is cooked through completely. When the chicken is cooked, remove the thighs, and set them aside. Transfer the liquid and the tomatoes to a large pot. Add the coconut milk, and bring to a simmer over medium heat. Cook until thickened and reduced by half (about 10 minutes). Plate the chicken thighs, and top with the sauce and tomatoes. Sprinkle with minced basil, and serve over raw or sautéed zucchini noodles (recipe on page 17).

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88

HERBED CHICKEN AND BRUSSELS SPROUTS METHOD:

Prep: 20 mins Cook: 8 hrs 25 mins

In a small bowl, combine the sea salt, paprika, dried thyme, and black pepper.

Total: 8 hrs 45 mins Yield: 6 servings Nutritional info per serving: Calories Carbs 10g 546

Protein 44g

Fat 33g

Remove the neck and giblets from the chicken. (These can be added to your next batch of chicken bone broth, so put them in the freezer until you are ready to make your broth.) Sprinkle the chicken with the salt mixture.

INGREDIENTS:

Place the lemon into the cavity of the chicken.

1 T sea salt

Tie the legs together with kitchen string, and tuck the wing tips under.

2 t paprika 2 t dried thyme

½ t black pepper

Place the celery, onion, and garlic in a single layer in a lightly greased 6-quart slow cooker.

1 whole chicken, organic free-range

Place the chicken on top of the onions, breast side up. Arrange and tuck the remaining vegetables around chicken.

1 lemon

Cover, and cook on LOW for 8 hours or until done.

1 bunch celery, cut into thirds, leaves discarded

Remove the chicken to a baking sheet, and turn the oven broiler on high or set the oven to 500ºF. Broil the chicken until its skin is browned and beginning to crisp up on top (about 10–15 minutes).

1 medium red onion 4 cloves garlic 1 lb Brussels sprouts 1½ t Dijon mustard

Remove the chicken, plate it on a serving dish, and arrange the vegetables around the chicken. Transfer the cooking juices from the slow cooker to a pan, and bring to a simmer. Add the mustard, and simmer to reduce the sauce by half (about 15 minutes). Pour the sauce over the chicken and vegetables, serve hot, and enjoy!

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SLOW COOKER CASHEW CHICKEN METHOD:

Prep: 15 mins Cook: 4 hrs

Cut the chicken off the bone and into 2-inch pieces.

Total: 4 hrs 15 mins

Combine the coconut flour and pepper in a resealable food storage bag. Add the chicken. Shake to coat with the coconut flour mixture.

Yield: 6 servings Nutritional info per serving: Calories Carbs 14g 442

Protein 34g

Fat 28g

Heat the avocado oil in a skillet over medium-high heat. Brown the chicken for about 2 minutes on each side.

INGREDIENTS:

Place the chicken into a 6-quart slow cooker.

2 lbs skinless chicken thighs

½ t black pepper

Combine the coconut aminos, vinegar, ketchup, erythritol, monk fruit powder, garlic, ginger, pepper flakes, and cashews in a small bowl, and pour over the chicken.

3 T avocado oil

Cook on LOW for 4 hours.

½ cup coconut aminos

Serve over cauliflower rice (recipe on page 19).

3 T coconut flour

¼ cup apple cider vinegar 5 T keto ketchup (recipe on page 11) 1 T erythritol

*Note: For slightly softer cashews, add them during the cooking process as listed in the method. If you want more of a crunch, add them right before serving.

¼ t monk fruit powder 2 garlic cloves, minced 1 t grated fresh ginger

¼ t red pepper flakes 1 cup cashews*

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INDIAN SPICED CAULIFLOWER CHICKEN METHOD:

Prep: 20 mins Cook: 5 hrs

In a 6-quart slow cooker, whisk together the diced tomatoes, tomato paste, ginger, curry powder, and salt.

Total: 5 hrs 20 mins Yield: 6 servings Nutritional info per serving: Calories Carbs 12g 438

Protein 36g

Fat 27g

INGREDIENTS: 1 (28 oz) can diced tomatoes 2 T tomato paste 1 T fresh grated ginger 1 T curry powder

Add the chicken, cinnamon sticks, cauliflower, and onion to the slow cooker, and stir to combine. Cover, and cook until the chicken is cooked through, about 5 hours on LOW. Five minutes before serving, sautée the cauliflower rice in the ghee. Dish the cauliflower rice into bowls, and spoon the chicken mixture over the cauliflower rice. Top with optional cilantro, coconut yogurt, and lemon wedges, and enjoy!

1 t salt 6 boneless, skinless chicken thighs 2 large cinnamon sticks 1 small head cauliflower (~1 lb florets), florets separated 1 medium onion, chopped 4 cups cauliflower rice (recipe on page 19) 6 T ghee

Optional: Garnish with chopped cilantro, coconut yogurt, and lemon wedges.

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“CHEESY” CHICKEN TAQUITOS METHOD:

Prep: 15 mins Cook: 4 hrs 25 mins

To make the chicken: Add the chicken thighs, chili powder, garlic powder, cumin, salt, pepper, and chicken bone broth to a 6-quart slow cooker. Cover, and cook on LOW for 4 hours.

Total: 4 hrs 40 mins Yield: 6 servings Nutritional info per serving: Calories Carbs 19g 454

Protein 23g

Fat 34g

INGREDIENTS: For the chicken: 1 lb chicken thighs 1 t ancho chili powder 1 t garlic powder 1 t cumin Salt and pepper to taste

½ cup chicken bone broth

Once cooked, remove the chicken from the slow cooker with a slotted spoon, and shred the meat with two forks. To make the “cheese” sauce: Transfer the cooking liquid from the slow cooker to a blender. Add the macadamia nuts, nutritional yeast, salt, and lemon juice, and blend to create a “cheese sauce,” adding water as needed to yield a thick sauce. To assemble: Return the shredded chicken to the slow cooker. Add the macadamia nut “cheese sauce” and shredded carrots, and stir to combine. Cover, and cook on LOW for 15 minutes longer.

(recipe on page 3)

While the chicken is continuing to cook, preheat oven to 400ºF.

For the “cheese” sauce:

Place about a ¼ cup of the chicken mixture onto the middle of each tortilla. Top with 2 tablespoons salsa. Roll the tortilla tightly around the chicken mixture, and place them in a single layer on a greased or parchment-lined baking sheet.

1 cup macadamia nuts, soaked overnight

⅓ cup nutritional yeast 1 t salt 2 T lemon juice Water, as needed

Bake for 10 minutes, until the tortillas are slightly browned.

½ cup shredded carrots

Serve with desired toppings and sauces.

12 keto tortillas (recipe on page 15)* 1½ cups red salsa

*Note: If you don’t have time to make keto tortillas, you can use collard green leaves instead!

Optional: Top with cilantro, salsa, minced onion, coconut yogurt, or other toppings as desired. 95

96

BARBACOA BEEF METHOD:

Prep: 10 mins Cook: 8-10 hrs Total: 8-10 hrs 10 mins Yield: 9 servings Nutritional info per serving: Calories Carbs 2g 304

Protein 31g

Fat 19g

INGREDIENTS:

Combine the broth, chipotle chiles in adobo sauce, garlic, apple cider vinegar, lime juice, dried oregano, cumin, sea salt, black pepper, and ground cloves in a blender. Purée until smooth. Place the beef chunks in the slow cooker. Pour the puréed mixture from the blender on top. Add the (whole) bay leaves. Cook for 8–10 hours on LOW, until the beef is fall-apart tender.

½ cup beef bone broth (recipe Remove the bay leaves. Shred the meat using two on page 1) 2 medium chipotle chiles in adobo sauce (including the sauce, about 4 t)

forks, and stir into the juices. Cover, and rest for 5–10 minutes to allow the beef to absorb even more flavor. Use a slotted spoon to serve.

5 cloves garlic, minced 2 T apple cider vinegar 2 T lime juice 1 T dried oregano 2 t cumin 2 t sea salt 1 t black pepper

½ t ground cloves (optional) 3 lb beef brisket or chuck roast (trimmed and cut into 2-inch chunks) 2 whole bay leaves

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98

CHINESE FIVE-SPICE BEEF METHOD:

Prep: 20 mins Cook: 6 hrs

Preheat the slow cooker on the LOW setting. Season the stew beef generously with salt and pepper.

Total: 6 hrs 20 mins

Heat the olive oil in a large skillet over medium-high heat. Add the beef, and sear until browned on the outside. Transfer it with the juices to the slow cooker.

Yield: 8 servings Nutritional info per serving: Calories Carbs 9g 263

Protein 24g

Fat 17g

INGREDIENTS:

Add the bone broth, coconut aminos, vinegar, bell peppers, mushrooms, shallots, garlic, ginger, fivespice powder, and red pepper flakes. Stir to combine, cover, and cook for 6 hours.

2 lbs stew beef

Garnish the beef with green onions and sesame seeds.

Sea salt and ground black pepper

Serve over cauliflower rice (recipe on page 19) or zucchini noodles (recipe on page 17), if desired. (These are not included in the nutritional information.)

2 T olive oil 1 cup beef bone broth (recipe on page 1)

¼ cup coconut aminos 2 T apple cider vinegar 2 red bell peppers, seeded and sliced 8 oz cremini mushrooms, quartered 2 large shallots, thinly sliced 3 cloves garlic, minced 1 (2-inch) piece fresh ginger, grated 1 T + 1 t Chinese five-spice powder 1 t red pepper flakes 2 green onions, sliced for garnish 2 T toasted sesame seeds, for garnish 99

100

BEEF SHORT RIBS METHOD:

Prep: 5 mins Cook: 4 hrs

Heat the ghee in a medium cast iron skillet over medium-high heat for 2 minutes.

Total: 4 hrs 5 mins

Blot the short ribs dry with a paper towel, and season with salt and pepper.

Yield: 4 servings Nutritional info per serving: Calories Carbs 6g 452

Protein 46g

Fat 27g

INGREDIENTS: 1 T ghee 2 lbs grass-fed beef short ribs

Brown the short ribs in the skillet for 1 minute per side. Add the beef bone broth, coconut aminos, tomato paste, and garlic to the slow cooker, and stir well. Transfer the short ribs to the slow cooker, and add the rosemary. Cover, and cook on LOW for 4 hours, or until the beef pulls off the bone easily.

¼ t sea salt

¼ t black pepper 4 cups beef bone broth (recipe on page 1)

¼ cup coconut aminos 2 T tomato paste 1 t minced garlic 1 sprig fresh rosemary

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NO-BEAN BEEF CHILI METHOD:

Prep: 15 mins Cook: 8 hrs

Brown the ground beef with the ghee, onion and garlic in a large skillet until no longer pink.

Total: 8 hrs 15 mins

Stir in the dry seasonings, then place the beef into the slow cooker.

Yield: 12 servings Nutritional info per serving: Calories Carbs 11g 263

Protein 26g

Fat 13g

Add all the remaining ingredients into the slow cooker, and stir to combine. Cook on LOW for 8 hours.

INGREDIENTS:

Serve with your choice of toppings, and enjoy!

1 T ghee 3 lbs ground beef 2 cups chopped onion 4 cloves garlic, minced 1 T ground cumin 1–3 t chili powder 1 t dried oregano 1 t salt 1 t pepper

¾ cup sweet red pepper, chopped 1 small jalapeño seeded, finely chopped 24 oz unsweetened tomato sauce 14 oz diced tomatoes 4 T tomato paste 2 T unsweetened cocoa powder 3 cups beef bone broth (recipe page 1) Optional: Top with green chiles, chopped cilantro, coconut yogurt, and avocado. 103

104

BEEF TAGINE METHOD:

Prep: 15 mins Cook: 8 hrs

Place the coconut oil into a large skillet over medium heat.

Total: 8 hrs 15 mins

Sauté the carrots, celery, and onion for 2 minutes, then place in the slow cooker (add the fat and juices as well).

Yield: 6 servings Nutritional info per serving: Calories Carbs 9g 440

Protein 30g

Fat 31g

INGREDIENTS:

Add the beef chuck to the skillet, and brown the meat on each side for 3 minutes. When finished, add to the slow cooker.

2 cups chopped carrots

Toss in the tomatoes and broth, then season with the bay leaf, cinnamon, cumin, garlic powder, paprika, salt, and pepper. Mix well.

3 cups chopped celery

Set the slow cooker to LOW, and let it cook for 8 hours.

1 cup chopped onion

Serve warm, and enjoy!

2 T coconut oil or ghee

2 lbs beef chuck roast 1½ cups chopped tomatoes 1 cup beef bone broth (recipe on page 1) 1 bay leaf 1 t ground cinnamon 1 t ground cumin 1 t garlic powder 1 t paprika 1 t salt

½ t ground black pepper

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106

MEXICAN BEEF MACHACA METHOD:

Prep: 15 mins Cook: 7-9 hrs Total: 7-9 hrs 15 mins Yield: 8 servings Nutritional info per serving: Calories Carbs 4g 321

Protein 46g

Fat 12g

INGREDIENTS: 2 t granulated garlic 1 t ground cumin

½ t ground coriander Kosher salt to taste 1 t freshly ground black pepper 3½ lbs beef chuck arm (about 2.75 lbs cooked) 3 T bacon grease 2 T organic no- or low-sugar tomato paste 2 T Worcestershire sauce 2 cups fresh salsa 1 cup beef bone broth (recipe on page 1)

In a small bowl, combine the granulated garlic, cumin, coriander, salt, and freshly ground black pepper. Mix, and season the beef by rubbing the spices all over it. In a heavy skillet, melt the bacon grease over medium-high heat, and brown the roast on all sides (about 2 minutes per side). Transfer the roast to the slow cooker. Smear with the no- or low-sugar organic tomato paste and Worcestershire sauce. Pour the salsa and broth over the meat. Pour any juices or bacon grease left over from the browning into the slow cooker. Cover, and cook for 1 hour on HIGH. Reduce the heat to LOW, and cook until tender. (The time that it takes to cook this roast will depend on how tough it is. For most chuck roasts, you can plan to cook on LOW for 6–8 hours.) When the roast is tender, transfer to a big bowl until it’s cool enough to work with. Use two forks or your scrupulously clean hands to pull the meat into rags or shreds. Discard any stringy fat, and mix in any creamy fat. Add the shredded beef back to the pan juices in the slow cooker. Stir to thoroughly coat. Serve piping hot with some of the pan juices over the meat and optional pickled onions for garnish.

Optional: Garnish with pickled onions (recipe on page 13).

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108

ROPA VIEJA METHOD:

Prep: 15 mins Cook: 7-8 hrs 10 mins Total: 7-8 hrs 25 mins

Heat the ghee or oil in a large frying pan over medium-high heat.

Yield: 6 servings

Season the flank steak with salt and pepper.

Nutritional info per serving: Calories Carbs 12g 352

Protein 34g

Fat 19g

INGREDIENTS: 2 T ghee or avocado oil 2 lb flank steak Kosher salt and freshly ground pepper 1 (28 oz) can diced tomatoes

½ cup water 1 red bell pepper, thinly sliced 1 green bell pepper, thinly sliced 1 medium onion, diced 2 garlic cloves, thinly sliced

When the pan is hot, add the meat, and sear the pieces on all sides. In a 6-quart slow cooker, combine the diced tomatoes and their juices with the water, bell peppers, onion, garlic, oregano, cumin, and bay leaf. Add the flank steak, cover, and cook on LOW for 7–8 hours until the meat is very tender. Transfer the meat to a cutting board, and let rest for 10 minutes. Discard the bay leaf. While the meat is resting, transfer the sauce to a large frying pan, and simmer over medium heat. Stir the olives and capers into the sauce, and cook for 5–10 minutes to reduce the sauce. Using 2 forks, shred the meat, and add it to the sauce. Mix in, and warm thoroughly. Season with salt and pepper. Spoon the meat and sauce into bowls, sprinkle with cilantro, and serve over sautéed cauliflower rice.

½ t dried oregano ½ t ground cumin 1 bay leaf

½ cup pitted green olives 2 T capers, drained 3 T coarsely chopped cilantro Serve with cauliflower rice (recipe on page 19) 109

110

MEATBALLS IN TOMATO SAUCE METHOD:

Prep: 25 mins Cook: 4 hrs

To create the tomato sauce: Combine the diced tomatoes, olive oil, tomato paste, basil sprigs, and half of the garlic in a 6-quart slow cooker. Cover, and cook on HIGH for 3 hours, until the tomato sauce is very flavorful.

Total: 4 hrs 25 mins Yield: 6 servings Nutritional info per serving: Calories Carbs 15g 455

Protein 36g

Fat 28g

INGREDIENTS: 2 (28 oz) cans diced tomatoes

¼ cup extra-virgin olive oil 2 T tomato paste 1–2 large basil sprigs + 2 T basil leaves, thinly sliced, divided 4 garlic cloves, thinly sliced 2 lbs ground beef (minimum 20% fat) 3 T ground pork rinds 1 egg, lightly beaten 1 t sea salt

To create the meatballs: Meanwhile, in a large bowl, mix the ground beef with the remaining garlic and the ground pork rinds, egg, sea salt, and pepper. Roll the mixture into 18 meatballs. (*see tip below) To assemble: Add the meatballs to the sauce. Cover, and cook on HIGH for 1 hour longer, until no trace of pink remains in the center of the meatballs. Remove the basil sprigs, and discard. Add 1 tablespoon of the sliced basil to the sauce, and season with salt and pepper. Spoon the meatballs into bowls over zucchini noodles (recipe on page 17), sprinkle with the remaining 1 tablespoon of sliced basil, and serve. Enjoy!

*Tip: Roll the meatballs until just formed and not more—overworking the meatballs will make them tough and chewy.

¼ t freshly ground black pepper

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SLOPPY JOES METHOD:

Prep: 10 mins Cook: 3-4 hrs Total: 3-4 hrs 10 mins Yield: 6 servings Nutritional info per serving: Calories Carbs 11g 267

Protein 11g

Heat the ghee or avocado oil in a large skillet over medium heat. Add the onion, bell pepper, celery, and grated carrot, and cook until the onion is just browned, about 5–10 minutes. Add the beef, and cook until browned.

Fat 20g

INGREDIENTS:

In a small bowl, combine the tomato sauce, monk fruit powder, mustard, vinegar, coconut aminos, salt, pepper, and cloves. Stir to blend the ingredients.

2 T ghee or avocado oil

Transfer the ground beef and vegetables to a 6-quart slow cooker.

1 cup chopped onion

Add the sauce mixture, and stir to incorporate.

1 cup chopped bell pepper

Cover, and cook on LOW for 3–4 hours.

½ cup finely chopped celery ½ cup grated carrot 1½ lbs ground beef

Serve the beef with its sauce over toasted keto buns, along with slow cooker pickled onions and carrots and coleslaw or other green salad.

(70/30 beef) 1 cup unsweetened tomato sauce

⅛ t monk fruit powder 2 T Dijon mustard 1 T apple cider vinegar 2 t coconut aminos 1½ t kosher salt, or to taste

¼ t freshly ground black pepper ⅛ t ground cloves Keto buns (recipe on page 23) Optional: Garnish with slow cooker pickled onions and carrots (recipe on page 13) 113

114

SLOW COOKER MEATLOAF METHOD:

Prep: 15 mins Cook: 6-7 hrs Total: 6-7 hrs 15 mins Yield: 6 servings Nutritional info per serving: Calories Carbs 9g 558

Protein 27g

Fat 42g

INGREDIENTS:

Grease the bottom of the bowl of a 6-quart slow cooker with the ghee. In a large bowl, combine the meat, bell pepper, onion, sea salt, pork rinds, egg, and broth. Work the ingredients together until just combined, then shape the meat into a loaf. Arrange the turnips in the bottom of the slow cooker, and place the meatloaf on top of the turnips. Cover, and cook on LOW for 6–7 hours.

1 T ghee 1½ lbs ground beef (70/30)

When done, slice and serve the meatloaf with the turnips, and enjoy!

1 cup finely chopped green bell pepper

½ cup finely chopped onion 2 t sea salt 1 cup finely ground pork rinds 3 eggs, beaten

¾ cup beef bone broth (recipe page 1) 3 large turnips, peeled and cut in half or quartered

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SWEET AND SOUR BRISKET METHOD:

Prep: 25 mins Cook: 8 hrs Total: 8 hrs 25 mins

Slice the onion into 2-inch slices, and arrange them in a layer on the bottom of the slow cooker.

Yield: 6 servings

Season the brisket with the salt and pepper.

Nutritional info per serving: Calories Carbs 4g 748

Protein 40g

Fat 63g

INGREDIENTS: 1 medium onion, halved and thinly sliced 3-lb first-cut brisket 1 T avocado oil

½ cup keto ketchup (recipe page 11) 2 T erythritol

¼ t monk fruit powder

In a very large skillet, heat the oil over medium. Sear the brisket until browned on all sides, about 10 minutes total. Transfer it to a 6-quart slow cooker. In a medium bowl, mix the ketchup with the erythritol, monk fruit powder, chicken bone broth, and 1 tablespoon of the red wine vinegar. Pour the mixture over the brisket. Cover, and cook on LOW for 8 hours until the brisket is tender. Transfer the brisket to a cutting board, and let stand for 5 minutes. Slice the brisket across the grain ¼-inch thick, add the remaining 1½ tablespoons of vinegar to the sauce, and season with salt and pepper. Serve the brisket with the sauce and zucchini or turnip noodles.

½ cup chicken bone broth (recipe on page 3) 2½ T red wine vinegar Kosher salt and freshly ground pepper Zucchini noodles (or turnip noodles), spiralized into ribbons (recipe on page 17)

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118

TACO STACK METHOD:

Prep: 25 mins Cook: 1 hr

To create the meat sauce: Heat 3 tablespoons of oil or ghee in a large skillet over medium heat.

Total: 1 hr 25 mins Yield: 6 servings Nutritional info per serving: Calories Carbs 21g 532

Protein 31g

Fat 37g

Sauté the onion and green pepper with the chili powder and ground cumin until the onions are just tender. Add the ground beef and cook, stirring until the beef is just browned. Add the salt and minced garlic, and stir to combine.

INGREDIENTS:

Cook for 1–2 minutes, and then stir in the tomato sauce. Continue cooking until hot.

For the meat sauce:

Stir in the sliced olives, and set the mixture aside.

4 T avocado oil or ghee, divided 1½ cups chopped onion 1 cup diced green pepper 1 T ancho chili powder 1 t ground cumin 1½ lbs ground beef (at least 20% fat) 1 t salt 4 garlic cloves, minced 1 cup unsweetened tomato sauce 1 cup chopped olives For the “cheese” sauce:

To create the “cheese” sauce: In a small bowl, combine the coconut cream, nutritional yeast, salt, lemon juice, and egg, and mix until smooth. If the mixture is lumpy, heat it in a small saucepan over medium, whisking constantly, until it’s just soft enough to come together. To assemble: Grease the bottom of a 6-quart slow cooker with the remaining tablespoon oil or ghee. Line the bottom of the bowl of the slow cooker with 2 tortillas—tear a third tortilla in half, and fill in the side to create a tortilla layer on the bottom of the pot. Spread the tortillas with the meat mixture and ⅓ of the coconut cream “cheese” sauce.

1½ cups coconut cream, softened

Cover this layer with another tortilla layer, more meat mixture, and cheese sauce.

3 T nutritional yeast

½ t salt

Repeat the layers (you will only have 2 tortillas for the top tortilla layer), ending with the “cheese” sauce.

2 T lemon juice

Cover, and cook on HIGH for 1 hour.

1 egg 8 keto tortillas (recipe on page 15) Optional: Garnish with salsa (recipe on page 21), chopped green onions, or diced fresh tomatoes.

When ready to serve, remove the slow cooker from the base, let the taco stack cool slightly, and then cut into wedges. Serve with chopped green onion and salsa or diced fresh tomatoes, if desired. 119

120

PORK CHILI METHOD:

Prep: 10 mins Cook: 8-10 hr Total: 8-10 hr 10 mins Yield: 8 servings Nutritional info per serving: Calories Carbs 10g 381

Protein 32g

Fat 23g

INGREDIENTS: For the tomato mixture: 2 cups crushed tomatoes

½ cup coconut milk, divided 6 garlic cloves, minced 3 T smoked paprika 2 T cumin seeds

½ T chipotle powder 2 T dried minced onion

½ t salt + extra to taste ½ t pepper + extra to taste

To create the tomato mixture: In a large mixing bowl, whisk together the crushed tomatoes, half of the coconut milk, garlic, smoked paprika, cumin seeds, chipotle powder, dried minced onion, salt, and pepper until combined. To cook the pork: Pat the roast dry, then season with the extra salt and pepper. Poke the roast on all sides with the tip of a sharp knife, then transfer to the slow cooker. Top the roast with the tomato mixture. Cover, and cook on LOW for 8–10 hours, until the pork is tender and cooked through. Remove the pork, and shred using 2 forks. To create the avocado cream: Juice half of the lime, and cut the other half into wedges. Just before serving, combine the avocado, lime juice, and the remaining coconut milk in a blender, and process until smooth. Scoop the chili into a bowl, and garnish with lime wedges, avocado cream, pickled veggies (recipe on page 13), and chives.

For the pork:

¼ t ground black pepper + extra to taste 2 lbs pork loin roast To make the avocado cream: 1 lime, divided 1 avocado

¼ cup chives Optional: Garnish with lime wedges, pickled veggies (recipe page 13) and chopped chives. 121

122

PORK AND MUSHROOM STEW METHOD:

Prep: 25 mins Cook: 8 hrs

Melt the ghee or coconut oil in a heavy skillet set over high heat.

Total: 8 hrs 25 mins Yield: 4 servings Nutritional info per serving: Calories Carbs 9g 473

Protein 39g

Fat 33g

INGREDIENTS: 2 T ghee or coconut oil 1½ lbs pork loin, cut into 1-inch cubes and patted dry 1 medium onion, chopped 1 clove garlic, chopped 2 T dried oregano 2 T dried mustard

½ t freshly ground whole nutmeg

½ t Himalayan salt ½ t freshly cracked black pepper 1½ cups beef bone broth (recipe on page 1)

Add the meat in a single layer, making sure that the pieces do not touch, and cook until brown on all sides. If necessary, work in batches so as not to overcrowd the pan. Remove the cooked pieces of meat, and place in a bowl to collect the juices. Once all the meat has been cooked and set aside, lower the heat to medium, add a little more fat to the pan if necessary, then throw in the onion and garlic and cook, stirring often, until the onion is fragrant and becomes translucent. Add the oregano, mustard, ground nutmeg, salt, and pepper. Stir to coat, then add the broth and white wine vinegar. Add the meat and juices back into the pan, bring to a simmer, then transfer to the slow cooker, and cook on LOW for 6 hours. Add the mushrooms and an extra cup of water, and continue cooking for 2 hours on LOW. Ladle a little bit of the cooking liquid into a measuring cup—whisk in the coconut milk and ghee, then return to the slow cooker. Add the capers, mix one final time, and serve.

2 T white wine vinegar 1 lb white button mushrooms 1 cup water

¼ cup full-fat coconut milk ¼ cup ghee 3 T capers 123

124

BBQ PULLED PORK METHOD:

Prep: 25 mins Cook: 7-8 hrs Total: 7-8 hrs 25 mins

Add the pieces of pork shoulder, and brown on all sides.

Yield: 6 servings Nutritional info per serving: Calories Carbs 6g 247

Protein 14g

Heat the avocado oil in a large frying pan over medium-high heat.

Fat 19g

INGREDIENTS: 2 T avocado oil

Transfer the browned meat to a 6-quart slow cooker. Combine the remaining ingredients in a medium saucepan, and bring to a boil. Cook over medium heat for about 5 minutes, then pour the sauce over the pork in the slow cooker. Cook on LOW for 7–8 hours.

3½ lbs boneless pork shoulder When the pork is cooked, remove it from the slow cut into 4 pieces cooker, and shred it using 2 forks. 1 small onion, finely chopped Return the pork to the slow cooker, and stir to mix it 8 oz canned tomato sauce with the sauce. (1 cup) Serve warm on keto rolls or with mashed cauliflower, 3 cloves garlic, crushed and and garnish with pickled onions and carrots. Enjoy! minced 2 t smoked paprika 3 T coconut aminos 3 T mustard 1 t sea salt

¼ cup apple cider vinegar ⅛ t monk fruit powder, to taste Optional: Garnish with pickled onions and carrots (recipe on page 13), and serve on keto rolls (recipe on page 11) or with mashed cauliflower. 125

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PORK CHOPS METHOD:

Prep: 12 mins Cook: 6 hrs 5 mins

Heat the avocado oil in a skillet over medium heat. Add the pork chops, and brown both sides, about 5–7 minutes total.

Total: 6 hrs 17 mins Yield: 4-6 servings

Transfer the browned chops to a 6-quart slow cooker.

Nutritional info per serving: Calories Carbs 0g 425

Protein 47g

Fat 29g

In a small bowl, combine the granulated onion, parsley, paprika, salt, and broth. Mix well. Pour the broth mixture over the pork chops.

INGREDIENTS:

Cover, and cook on LOW for 6 hours.

1 T avocado oil

Transfer the pork chops to a serving plate or platter, and keep warm.

2 large bone-in center-cut pork chops (~2 lbs) 1 T granulated onion 2 t dried parsley 1 t paprika 1 t salt

Transfer the juices to a saucepan, and bring them to a simmer. Stir in the arrowroot starch mixture and cook, stirring until slightly thickened (about 5 minutes). Stir in the butter until melted and incorporated. Pour the sauce over the chops, and serve with mashed turnips or cauliflower mash.

1½ cups chicken bone broth (recipe page 3) 2 t arrowroot starch mixed with 1 T cold water 2 T grass-fed butter or ghee

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BBQ PORK RIBS METHOD:

Prep: 15 mins Cook: 7-9 hrs 5 mins Total: 7-9 hrs 20 mins Yield: 6 servings Nutritional info per serving: Calories Carbs 5g 590

Protein 35g

Fat 47g

INGREDIENTS: ¾ cup yellow mustard ½ cup apple cider vinegar ⅛ t monk fruit powder 2 T coconut aminos

½ t onion powder 3 cloves garlic, minced

In a small bowl, combine the mustard, vinegar, monk fruit powder, coconut aminos, onion powder, garlic, paprika, salt, and pepper, and mix well to combine. Set the sauce aside. Spread the sliced onion in a layer on the bottom of a 6-quart slow cooker. Place the ribs on top, meat side up. Pour most of the sauce over the ribs, then flip the ribs so they’re meat side down, and brush the remainder of the sauce over the bottom of the ribs. Cover, and cook the ribs (meat side down) on LOW for 7–9 hours. Remove the ribs from the pot, and broil for 3–5 minutes if desired. Serve with mashed cauliflower, and enjoy!

1 t paprika

¾ t salt ½ t black pepper 1 large onion, halved, thinly sliced 3 lbs bone-in baby back pork ribs

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STUFFED PEPPERS METHOD:

Prep: 15 mins Cook: 6-7 hrs Total: 6-7 hrs 15 mins Yield: 6 servings

In a separate bowl, combine the tomato sauce and oregano, and mix to combine, then set aside.

Nutritional info per serving: Calories Carbs 23g 383

Protein 24g

In a medium mixing bowl, combine the ground pork, finely chopped onion, cauliflower rice, paprika, sea salt, pepper, and cumin, and mix until well blended.

Fat 23g

INGREDIENTS: 1 lb ground pork

¼ cup finely chopped onion 2 cups raw cauliflower rice (recipe on page 19) 1 t paprika

Cut the tops off the peppers, and remove the seeds. Fill the peppers with equal portions of the ground pork and cauliflower rice mixture. Top each pepper with 1 tablespoon of ghee/oil. Place the stuffed peppers in a 6-quart slow cooker, and pour the tomato sauce over the peppers. Cover, and cook on LOW for 6–7 hours until the meat is cooked and the peppers are tender. Serve, and enjoy!

1 t sea salt

½ t black pepper ¼ t ground cumin 3 cups (24 oz) tomato sauce 1 t oregano 6 small bell peppers 6 T ghee or avocado oil

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132

RED SAUCE AND SPAGHETTI SQUASH METHOD:

Prep: 15 mins Cook: 3 hrs

Heat the avocado oil over medium heat in a frying pan. Add the pork, and cook until browned, crumbling as you cook.

Total: 3 hrs 15 mins Yield: 6 servings Nutritional info per serving: Calories Carbs 10g 310

Protein 18g

Fat 22g

INGREDIENTS: 1 T avocado oil 1 lb ground pork 1 medium spaghetti squash (about 4 lbs) 2 (28 oz) cans diced tomatoes 5 cloves garlic, minced 2 T apple cider vinegar 1 t dried oregano 2 sprigs fresh thyme

While the pork cooks, cut the spaghetti squash in half widthwise, and scoop out the seeds. Set the squash halves aside. Add the tomatoes, garlic, apple cider vinegar, and herbs to the bowl of a 6-quart slow cooker. Mix in the cooked pork and prosciutto. Stir all the ingredients to mix. Place the squash cut side down in the sauce. Cover the pot, and cook on LOW for 3 hours. When the sauce and squash are finished cooking, carefully remove the squash, and set it aside to cool slightly. When the squash is cool enough to handle, scrape out the noodles. Divide the squash noodles among 6 bowls or meal prep containers, and divide the sauce evenly over the noodles. Serve warm, and enjoy!

2 sprigs fresh basil

¼ t crushed red pepper flakes 1 t sea salt

¼ t black pepper 3 oz prosciutto, finely diced

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BRAISED LAMB SHANKS WITH PINE NUTS METHOD:

Prep: 25 mins Cook: 4 hrs 5 mins

In a small bowl, combine the salt, pepper, and coconut flour, and mix to combine.

Total: 4 hrs 30 mins

One at a time, toss the lamb shanks in the coconut flour mixture until they are coated.

Yield: 6 servings Nutritional info per serving: Calories Carbs 5g 416

Protein 44g

Fat 24g

In a large skillet, heat the oil over medium heat.

INGREDIENTS:

When the oil is hot, add the lamb shanks, and sear on all sides until browned, about 10 minutes. Transfer the shanks to a 6-quart slow cooker.

½ t sea salt

Add the chicken bone broth, dill sprigs, garlic, onion, and lemon.

¼ t black pepper 2 T coconut flour 4 bone-in lamb shanks (about 3½ lbs) 3 T avocado oil

½ cup chicken bone broth (recipe page 3) 4 dill sprigs + 1½ T finelychopped dill for garnish 2 garlic cloves, thinly sliced

½ medium onion, diced 1 small lemon, sliced, seeds picked out 2 t arrowroot starch 1 T freshly squeezed lemon juice

Cover the slow cooker, and cook on HIGH until the lamb is tender, about 4 hours. Transfer the shanks to shallow bowls, and keep warm. Transfer the cooking juices to a small saucepan, setting 2–3 tablespoons aside in a small bowl. Add the arrowroot starch to the small bowl with the liquid, and mix to make a slurry. Then add the slurry to the pot, and cook until the starch is dissolved and juices begin to thicken slightly, about 5 minutes. Stir in 1 tablespoon of the chopped dill and lemon juice, and season the juices with salt to taste. Spoon the juices along with the onion and lemon over the lamb shanks. Sprinkle with the pine nuts and the remaining ½ tablespoon of chopped dill, and serve with cauliflower rice. Enjoy!

½ cup toasted pine nuts Sautéed cauliflower rice, for serving (recipe page 19) 135

136

SWEDISH CABBAGE ROLLS METHOD:

Prep: 25 mins Cook: 6-8 hrs Total: 6-8 hrs 25 mins Yield: 6 servings Nutritional info per serving: Calories Carbs 9g 238

Protein 31g

Fat 8g

INGREDIENTS:

Remove 12 of the largest leaves from the head of the cabbage. Bring a large pot of water to a boil. Place the leaves in the water, and boil for 2–4 minutes, until they turn a brighter green and just begin to soften. Remove them, and drain thoroughly, then set the leaves aside. In a large bowl, combine the beaten egg, finely chopped onion, salt, pepper, ground turkey, and cauliflower rice.

1 t salt

Place about a ⅓ cup of the ground turkey and “rice” mixture in the center of each boiled cabbage leaf, and roll it to form into a cylinder shape. Fold in the sides and roll the ends over the meat (like a burrito) until the filling is completely encased.

¼ t freshly ground black pepper

Place the stuffed cabbage rolls seam-side down in a 6-quart slow cooker.

1¼ lbs dark meat turkey

In another bowl, combine the tomato sauce with the canned tomatoes, monk fruit powder, vinegar, and coconut aminos, and mix to incorporate the ingredients.

1 large head of cabbage 1 large egg, beaten

¼ cup finely chopped onion

1 cup raw cauliflower rice (recipe on page 19) 1 (8 oz) can tomato sauce 1 (14.5 oz) can diced tomatoes

⅛ t monk fruit powder

Pour the sauce mixture over the cabbage rolls. Cover the pot, and cook on LOW for about 6–8 hours. Serve warm, and enjoy!

1 t apple cider vinegar 1 t coconut aminos

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SLOW COOKER GUMBO METHOD:

Prep: 10 mins Cook: 7 hrs Total: 7 hrs 10 mins

Add all the ingredients, except the shrimp, to a 6-quart slow cooker. Stir, and mix well.

Yield: 8 servings

Cook on LOW for 7 hours. Add the shrimp 20 minutes before serving.

Nutritional info per serving: Calories Carbs 10g 454

Protein 64g

Fat 22g

Keep warm, and enjoy!

INGREDIENTS: 3 lbs boneless, skinless chicken thighs 1 lb sausage, cut into rounds 1 bell pepper, diced 1 onion, diced 2 celery stalks, diced 5 cloves fresh garlic, peeled and diced 6 oz tomato paste 15 oz diced tomatoes 1–2 cups chicken bone broth (recipe on page 3) 1 T Cajun seasoning

½ t cayenne ½ t thyme ½ t oregano ½ t pepper 1 lb frozen shrimp, deveined, no tails 139

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KETO JAMBALAYA METHOD:

Prep: 10 mins Cook: 4-5 hrs 15 mins Total: 4-5 hrs 25 mins

Add all the ingredients, except the shrimp and riced cauliflower, to a 6-quart slow cooker. Stir to mix well.

Yield: 6 servings

Cook on LOW for 4–5 hours.

Nutritional info per serving: Calories Carbs 12g 336

Protein 38g

Fat 17g

INGREDIENTS: 1 lb boneless, skinless chicken thighs cut into pieces

Stir in the shrimp and cauliflower rice, and cook for an additional 15 minutes or until the shrimp are no longer pink. Remove the bay leaves before serving, and top with cilantro or parsley. Enjoy!

1 lb Andouille sausage, cut into 1-inch rounds 1 bell pepper, diced 2 celery stalks, sliced 1 small onion, diced 15 oz diced tomatoes

¾ cup chicken bone broth (recipe on page 3) 3 garlic cloves, peeled and diced 2 bay leaves 1 t salt 1 t garlic powder 1 t paprika 1 t oregano 1 t thyme

½ t pepper ½ t cayenne ½ t onion powder ½ lb shrimp 1½–2 cups cauliflower, riced (raw) (recipe on page 19) Optional: Top with chopped cilantro or parsley. 141

142

FIERY SHRIMP TACOS METHOD:

Prep: 10 mins Cook: 2-3 hrs

Peel the shrimp, and remove the tails.

Total: 2-3 hrs 10 mins Yield: 5 servings

Drizzle with 1 tablespoon olive oil, then mix in the chopped onion.

Nutritional info per serving: Calories Carbs 10g 124

Protein 24g

Layer the raw shrimp at the bottom of the slow cooker.

Fat 3g

INGREDIENTS: 1 lb medium shrimp, peeled and tails off, fresh or frozen (*see tip) 1 T olive oil

½ cup chopped onion 1 (14.5 oz) can fire-roasted stewed tomatoes, diced 1 bell pepper, chopped (about a ½ cup) ½ cup chunky salsa Dash of sea salt and black pepper

Drain the canned, fire-roasted tomatoes, and pour it over the shrimp. Stir together. Add the bell pepper and the rest of the ingredients, including seasonings and cilantro. Stir all together. Cook on LOW for 2–3 hours. Check on the shrimp around 2 hours of cooking. If they look almost done, cook for another 30 minutes to an hour. They should be seasoned nicely and pink, similar to that of steamed shrimp. Serve with Bibb lettuce leaves or keto tortillas. Top with a selection of your favorite toppings, such as extra cilantro, chopped purple cabbage, chopped green onion, coconut yogurt, avocado, jalapeño pepper, or pickled onions and carrots.

½ t cumin *Tip: If you are using frozen shrimp, quickly thaw in ½ t chili powder or ancho chili water for 10 minutes, then peel. powder

¼ t paprika or cayenne pepper 1 t minced garlic 3–4 T chopped cilantro Keto tortillas (recipe on page 15) or Bibb lettuce leaves to serve. Optional: Top with extra cilantro, chopped purple cabbage, chopped green onion, coconut yogurt, avocado, jalapeño pepper, or pickled onions and carrots (recipe page 13).

143

dessert.

146

DAIRY-FREE FUDGE METHOD:

Prep: 5 mins Cook: 1 hrs 30 mins

Line an 8x8-inch baking dish with parchment paper, and set it aside.

Total: 1 hrs 35 mins

Pour the coconut milk into a 6-quart slow cooker, then add the chocolate chips, vanilla, stevia, and salt, and stir to combine.

Yield: 25 servings Nutritional info per serving: Calories Carbs 1g 98

Protein 0g

Fat 9g

INGREDIENTS: 1 cup full-fat coconut milk 2½ cups sugar-free chocolate

Cover with a paper towel, and place the lid on slightly ajar to allow steam to escape. (Water is the enemy of chocolate!) Cook on LOW for 1½ hours. Turn off, and stir the mixture well until it’s smooth.

chips

Spread the fudge mixture in an even layer in the prepared baking dish.

1 t vanilla extract

Chill in the fridge for 1 hour or until firm.

1-2 t liquid stevia, to taste

Cut into 25 equal square pieces, and store in an airtight container in the fridge up to 2 weeks.

⅛ t of salt

Note: The fudge tastes best once it’s been in the fridge for 24 hours. Please refer to the Keto Slow Cooker Shopping and Cooking Guide for images and instructions on how to place the paper towels on top of the slow cooker.

147

148

BLUEBERRY LEMON CAKE METHOD:

Prep: 10 mins Cook: 2 hrs 35 mins

For the blueberry lemon sauce: In a small saucepot, combine the blueberries, lemon juice, ghee, and monk fruit powder over medium heat. Stir to combine, and bring to a boil.

Total: 2 hrs 45 mins Yield: 10 servings Nutritional info per serving: Calories Carbs 6g 267

Protein 4g

Fat 26g

In a small mixing bowl, whisk the tapioca flour with 2 tablespoons water until dissolved. Add the mixture to the blueberries, and stir to incorporate.

Reduce the heat, and simmer for 3–4 minutes, stirring occasionally, until the sauce is thickened. Smash the For the blueberry lemon sauce: blueberries with a wooden spoon as you stir.

INGREDIENTS:

⅓ cup blueberries ¼ cup lemon juice ¼ cup ghee 1 T monk fruit powder 1 T tapioca flour 2 T water For the cake:

½ cup melted ghee ½ cup coconut cream ¼ cup lemon juice

For the cake: In a large mixing bowl, whisk together the ghee, coconut cream, lemon juice, lemon zest, and eggs. Sift in the almond flour, coconut flour, monk fruit powder, and baking powder. Stir until just combined. Transfer the mixture to a 6-quart slow cooker, and smooth into an even layer. Pour the blueberry swirl over the cake, then use the tip of a butter knife to gently swirl the mixture into the top layer of the cake. Cook for 2½ hours on HIGH. Serve warm or cool.

1½ T lemon zest 4 eggs 2 cups almond flour

¼ cup coconut flour 3 T monk fruit powder, divided 2 t baking powder 149

150

MOLTEN LAVA CAKE METHOD:

Prep: 10 mins Cook: 2 hrs

Lightly grease the slow cooker insert with the coconut oil.

Chill: 10 mins

In a large mixing bowl, whisk together the eggs, almond milk, melted coconut oil, and vanilla extract until combined.

Total: 2 hrs 20 mins Yield: 12 servings Nutritional info per serving: Calories Carbs 1g 109

Protein 2g

Fat 10g

INGREDIENTS:

Into the wet ingredients, sift the almond flour, monk fruit powder, cacao, and baking powder. Whisk just until a smooth batter forms. Fold in the chocolate chips.

6 T melted coconut oil + extra

Transfer the mixture into the slow cooker, and smooth into an even layer.

for greasing

Cook on LOW for 2 hours, until set.

3 eggs

Cool in the slow cooker for 10 minutes. Scoop onto a plate, and enjoy warm.

½ cup unsweetened almond milk 2 t vanilla extract

¾ cup almond flour ¼ cup monk fruit powder 3 T raw cacao powder 1 T baking powder

¼ cup sugar-free dark chocolate chips

151

152

MOCHA PUDDING CAKE METHOD:

Prep: 15 mins Cook: 2 hrs

Grease a 6-quart slow cooker with butter or coconut oil.

Total: 2 hrs 15 mins

In a small saucepan, melt the butter and sugarfree chocolate over low heat, whisking occasionally until melted and incorporated. When everything is incorporated and smooth, set the mixture aside.

Yield: 6 servings Nutritional info per serving: Calories Carbs 6g 383

Protein 8g

Fat 36g

INGREDIENTS: ¾ cup grass-fed butter 2 oz sugar-free chocolate, chopped

½ cup coconut cream 1 T ground coffee 1 t vanilla extract

¼ cup unsweetened cocoa powder

⅓ cup almond flour ¼ t salt 5 large eggs

⅔ cup granulated erythritol Butter or coconut oil spray to grease slow cooker Optional: Serve with coconut whipped cream or keto ice cream on top.

In a small bowl, whisk together the coconut cream, ground coffee, and vanilla, and set aside. Combine the cocoa, almond flour, and salt in a small bowl, and set aside. In a medium bowl, beat the eggs with an electric mixer on high speed. Gradually add the granulated sweetener. Continue to beat on high speed until combined and the mixture begins to thicken. Turn the mixer speed to low, and slowly add in the butter-chocolate mixture. Add the cocoa, almond flour, and salt mixture. Finally, add in the coconut cream, coffee, and vanilla mixture, and mix until all ingredients are completely combined. Pour the batter into the prepared slow cooker.* Place a paper towel over the top of the slow cooker before placing the lid on top (the paper towel absorbs condensation and allows the top of the cake to dry out). Cook on LOW for 2 hours. When the cake is ready, turn the slow cooker off, but do not remove the lid or paper towel until ready to serve. Serve the cake warm, garnished with coconut whipped cream or keto ice cream, if desired. Store in an airtight container for up to 4 days. Enjoy! *Note: Please refer to the Keto Slow Cooker Shopping and Cooking Guide for images and instructions on how to place the paper towels on top of the slow cooker. 153

154

VANILLA CUSTARD METHOD:

Prep: 10 mins Cook: 2 hrs

Combine all the ingredients in a medium bowl, and whisk together until well combined.

Chill: 1 hr

Lay a canning rack or 4–5 butter knives* on the bottom of the slow cooker (so the ramekins don’t directly touch the bottom of the pot).

Total: 3 hrs 10 mins Yield: 4 servings Nutritional info per serving: Calories Carbs 2g 219

Protein 3g

Fat 21g

INGREDIENTS: 2 large eggs 1 t vanilla extract

¼ + ⅛ t monk fruit powder 2 cups full-fat coconut milk 2 t arrowroot starch Optional: Garnish with coconut whipped cream and cinnamon.

Place 4 ramekins on the rack or the knives. Be sure to position them in the center so that their sides are not in direct contact with the slow cooker. This will prevent the custard from browning on the edges. Distribute the custard mixture evenly between the ramekins, filling each about ½–¾ full. Add enough water to the slow cooker to come halfway up the sides of the ramekins. Place the lid on the slow cooker, and cook for 2 hours on HIGH or until the center is set but still jiggly. Remove from the slow cooker and cool to room temperature (about 1 hour), then place in the fridge to chill completely. Top with coconut whipped cream and a dash of cinnamon, and enjoy!

*Note: Please refer to the Keto Slow Cooker Shopping and Cooking Guide for images and instructions on how to use a canning rack or butter knives in a slow cooker.

155

156

LEMON CUSTARD METHOD:

Prep: 10 mins Cook: 2 hrs

Combine all the ingredients in a medium bowl, and whisk together until well combined.

Chill: 1 hr

Lay a canning rack or 4–5 butter knives* on the bottom of the slow cooker (so the ramekins don’t directly touch the bottom of the pot).

Total: 3 hrs 10 mins Yield: 4 servings Nutritional info per serving: Calories Carbs 3g 203

Protein 3g

Fat 18g

INGREDIENTS: 2 large eggs

Place 4 ramekins on the rack or the knives. Be sure to position them in the center so that their sides are not in direct contact with the slow cooker. This will prevent the custard from browning on the edges. Distribute the custard mixture evenly between the ramekins, filling each about ½–¾ full. Add enough water to the slow cooker to come halfway

¼ cup freshly squeezed lemon up the sides of the ramekins.

juice

2 t fresh lemon zest 1 t vanilla extract

¼ + ⅛ t monk fruit powder 1¾ cups full-fat coconut milk 2 t arrowroot starch Optional: Garnish with lightly sweetened coconut whipped cream + extra lemon zest.

Place the lid on the slow cooker, and cook for 2 hours on HIGH or until the center is set but still jiggly. Remove from the slow cooker and cool to room temperature (about 1 hour), then place in the fridge to chill completely. Top with coconut whipped cream and a pinch of lemon zest, and enjoy!

*Note: Please refer to the Keto Slow Cooker Shopping and Cooking Guide for images and instructions on how to use a canning rack or butter knives in a slow cooker.

157

158

CHOCOLATE CUSTARD METHOD:

Prep: 15 mins Cook: 1 hr 30 mins

Combine a ¼ cup coconut milk and the arrowroot starch in a small bowl and whisk until completely combined. Add it to the remaining coconut milk in a medium saucepan and heat over medium heat.

Chill: 1 hr Total: 2 hrs 45 mins Yield: 4 servings Nutritional info per serving: Calories Carbs 12g 265

Protein 5g

Fat 23g

INGREDIENTS: 1¾ cups full-fat coconut milk, divided 1 T arrowroot

⅓ cup Lilly’s chocolate baking chips

¼ t vanilla ¼ t monk fruit powder 1 T cacao powder 2 eggs

When the mixture begins to thicken, remove it from the heat and add all the remaining ingredients except for the eggs — stir constantly until the mixture is smooth and the chocolate chips are completely melted and combined. Once the mixture has cooled slightly, add the eggs and whisk well until they are completely combined. Lay a canning rack or 4–5 butter knives* on the bottom of the slow cooker (so the ramekins don’t directly touch the bottom of the pot). Place 4 ramekins on the rack or the knives. Be sure to position them in the center so that their sides are not in direct contact with the slow cooker. This will prevent the custard from browning on the edges. Distribute the custard mixture evenly between the ramekins, filling each about ½–¾ full. Add enough water to the slow cooker to come halfway up the sides of the ramekins. Place the lid on the slow cooker, and cook for 1½ hours on HIGH, until the center is set but still jiggly. Remove from the slow cooker and cool to room temperature (about 1 hour), then place in the fridge to chill completely. Top with coconut whipped cream and a dash of sea salt and enjoy! *Note: Please refer to the Keto Slow Cooker Shopping and Cooking Guide for images and instructions on how to use a canning rack or butter knives in a slow cooker. 159

160

RASPBERRY CUSTARD METHOD:

Prep: 10 mins Cook: 2 hrs

Combine all the ingredients except the raspberries in a

Chill: 1 hr

medium bowl, and whisk together until well combined.

Total: 3 hrs 10 mins

Place the raspberries in a blender, and pulse it a few times to break them down so that there are chunks of

Yield: 4 servings

raspberries.

Nutritional info per serving: Calories Carbs 3g 202

Protein 3g

Fat 18g

Add the raspberries to the rest of the ingredients and mix well to combine. Lay a canning rack or 4–5 butter knives* on the bottom

INGREDIENTS:

of the slow cooker (so the ramekins don’t directly touch the bottom of the pot).

2 large eggs

Place 4 ramekins on the rack or the knives. Be sure to

1 t vanilla extract

position them in the center so that their sides are not

¼ + ⅛ t monk fruit powder

in direct contact with the slow cooker. This will prevent

1¾ cups full-fat coconut milk

the custard from browning on the edges.

2 t arrowroot starch

⅓ cup fresh raspberries Optional: Garnish with lightly sweetened coconut whipped cream.

Distribute the custard mixture evenly between the ramekins, filling each about ½–¾ full, making sure to evenly distribute the raspberry chunks. Add enough water to the slow cooker to come halfway up the sides of the ramekins. Place the lid on the slow cooker, and cook for 2 hours on HIGH or until the center is set but still jiggly. Remove from the slow cooker, and cool to room temperature (about 1 hour), then place in the fridge to chill completely. Top with coconut whipped cream and enjoy!

*Note: Please refer to the Keto Slow Cooker Shopping and Cooking Guide for images and instructions on how to use a canning rack or butter knives in a slow cooker. 161

162

CARROT CAKE WITH CASHEW FROSTING METHOD:

Prep: 20 mins Cook: 3 hrs

For the carrot cake: Grease the ceramic interior of a

Total: 3 hrs 20 mins

6-quart slow cooker, and then line with parchment paper on the sides for easy removal. Grease the

Yield: 16 servings

parchment paper with ghee.

Nutritional info per serving: Calories Carbs 6g 216

Protein 6g

Fat 19g

In a large bowl, whisk together the almond flour, sweetener, shredded coconut, chopped nuts, collagen powder, baking powder, cinnamon, fresh and

INGREDIENTS:

ground ginger, cloves, and salt.

For the carrot cake: 1½ cups almond flour 1 t monk fruit powder ½ cup shredded coconut ¾ cup chopped walnuts ¼ cup grass-fed collagen powder 1 t baking powder 1 t ground cinnamon ¼ t ground ginger ½ inch fresh ginger, peeled and grated ¼ t ground cloves ¼ t salt 2 cups grated carrots 4 large eggs, room temperature ¼ cup coconut oil, melted ¼ cup nut milk (cashew or almond) ½ t vanilla extract 2–3 T ghee, for greasing

Stir in the shredded carrots, eggs, coconut oil, nut

For the frosting: 1 cup cashew nuts, soaked in water for 4–6 hours 1 t vanilla extract ½ cup coconut cream ¼ t cinnamon ½ t fresh ginger, grated 1–2 t liquid stevia, to taste

milk, and vanilla extract until well incorporated. Spread the batter in the prepared slow cooker, and cook on LOW for 3 hours. While the cake is still cooking, prepare the frosting. For the frosting: For the frosting, add all ingredients to a high-speed blender, and blend until smooth. Store in an airtight container in the fridge until the cake has finished cooking and is fully cooled. The frosting will become thicker and easier to spread the longer it stays in the fridge. To assemble: Once the cake is done, let it cool completely. Grasp the edges of the parchment, gently lift the cake out, and transfer to a serving platter. Spread the cashew frosting over the cake once it’s fully cooled down.

163

164

STRAWBERRY RHUBARB CRUMBLE METHOD:

Prep: 10 mins Cook: 2 hrs

For the filling:

Total: 2 hrs 10 mins

Add all the ingredients to a large bowl, and mix together. Set the bowl aside.

Yield: 6 servings

For the crumble:

Nutritional info per serving: Calories Carbs 10g 445

Protein 7g

Fat 43g

INGREDIENTS: For the filling: 1 cup, finely diced strawberries 1 cup, finely diced rhubarb 2 t lemon juice 2 T coconut oil, melted 1 t vanilla extract

In a food processor, pulse the walnuts until finely chopped. Pulse in the coconut flour, almond flour, flaxseed meal, monk fruit powder, cinnamon, vanilla, and salt until combined. Pulse in the coconut oil until a crumbly dough is formed. To assemble: Pour the filling into the greased bowl of a 4-quart slow cooker, and top with the crumble.

1 t psyllium fiber

Place several layers of paper towels on top of the slow cooker, and then set the lid in place. This will prevent condensation from dripping back into the slow cooker.

For the crumble:

Cook on LOW for 2 hours.

1 cup, finely diced walnuts

Once finished, let it cool completely, then serve with a dollop of coconut yogurt. Enjoy!

1 t monk fruit powder

⅓ cup coconut flour ⅓ cup almond flour ¼ cup flaxseed meal ¼ t monk fruit powder

Tip: This strawberry rhubarb crumble is best served in a jar or parfait glass with a dollop of coconut yogurt.

1 t ground cinnamon

¼ t vanilla extract ¼ t sea salt 6 T coconut oil Optional: Serve with a dollop of coconut yogurt. (*see tip right) 165

index. A Artichoke Chicken ................................................................................................................. 73

B Barbacoa Beef ......................................................................................................................... BBQ Pork Ribs .......................................................................................................................... BBQ Pulled Pork ..................................................................................................................... Beef Bone Broth ..................................................................................................................... Beef Short Ribs ........................................................................................................................ Beef Tagine ................................................................................................................................. Blueberry Breakfast Blondies ....................................................................................... Blueberry Compote Coconut Yogurt ...................................................................... Blueberry Lemon Cake ..................................................................................................... Braised Lamb Shanks with Pine Nuts .................................................................... Breakfast Bacon Bake ........................................................................................................ Broccoli “Cheese” Soup ....................................................................................................

97 129 125 1 101 105 37 43 149 135 31 61

C Cabbage Soup ......................................................................................................................... Cacao Coconut Yogurt ...................................................................................................... Carrot Cake with Cashew Frosting ............................................................................ Cauliflower Rice ...................................................................................................................... “Cheesy” Chicken Taquitos ............................................................................................. Chicken Bone Broth ............................................................................................................. Chicken Cacciatore ............................................................................................................... Chicken Chili .............................................................................................................................. Chicken Tikka Masala ......................................................................................................... Chicken Tortilla Soup .......................................................................................................... Chinese Five-Spice Beef .................................................................................................. Chipotle Chicken Soup ...................................................................................................... Chocolate Custard ................................................................................................................ Clam Chowder ......................................................................................................................... Coconut Curry Chicken ..................................................................................................... Creamy Shrimp Soup .......................................................................................................... Creamy Sundried Tomato Chicken ...........................................................................

166

57 45 163 19 95 3 67 81 71 59 99 51 159 55 75 53 87

D Dairy-Free Fudge .................................................................................................................... 147 Dijon Mustard Chicken ........................................................................................................ 79

F Fiery Shrimp Tacos ................................................................................................................ 143

G Garlic Ghee .................................................................................................................................. Garlic “Parmesan” Wings ................................................................................................... General Tso’s Chicken ......................................................................................................... Grain-Free Granola ................................................................................................................

9 69 85 33

H Herbed Chicken and Brussels Sprouts .................................................................. 89

I Indian Spiced Cauliflower Chicken ............................................................................ 93

K Keto Buns ..................................................................................................................................... Keto Jambalaya ....................................................................................................................... Keto Ketchup ............................................................................................................................. Keto Tortillas ...............................................................................................................................

23 141 11 15

L

Lemon Custard ......................................................................................................................... 157 Low-Carb “Oatmeal” ............................................................................................................. 35

M Meatballs in Tomato Sauce ............................................................................................. Mexican Beef Machaca ...................................................................................................... Mocha Pudding Cake .......................................................................................................... Molten Lava Cake ..................................................................................................................

111 107 153 151

N Nacho Soup ................................................................................................................................ 63 No-Bean Beef Chili ................................................................................................................ 103 167

P Pickled Veggies ....................................................................................................................... Plain Coconut Yogurt .......................................................................................................... Pork and Mushroom Stew ............................................................................................... Pork Chili ....................................................................................................................................... Pork Chops .................................................................................................................................

13 39 123 121 127

R Raspberry Chia Coconut Yogurt ................................................................................. Raspberry Custard ................................................................................................................ Red Sauce and Spaghetti Squash ............................................................................ Ropa Vieja ....................................................................................................................................

41 161 133 109

S Salsa Verde ................................................................................................................................. Salsa Verde Chicken ............................................................................................................ Sausage Casserole ............................................................................................................... Shakshuka ................................................................................................................................... Shredded Chicken Tacos ................................................................................................. Slow Cooker Cashew Chicken ..................................................................................... Slow Cooker Gumbo ........................................................................................................... Slow Cooker Meatloaf ........................................................................................................ Sloppy Joes ................................................................................................................................ Strawberry Rhubarb Crumble ...................................................................................... Stuffed Peppers ...................................................................................................................... Swedish Cabbage Rolls .................................................................................................... Sweet and Sour Brisket ..................................................................................................... Sweet Chili Drumsticks ......................................................................................................

21 77 29 27 65 91 139 115 113 165 131 137 117 83

T Taco Stack ................................................................................................................................... 119 Turmeric Ghee ......................................................................................................................... 7

V Vanilla Custard ......................................................................................................................... 155 Vanilla Ghee ............................................................................................................................... 5

Z Zucchini Noodles ................................................................................................................... 17 Zuppa Toscana ........................................................................................................................ 49

168

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SAUSAGE CASSEROLE

CHICKEN TORTILLA SOUP

ARTICHOKE CHICKEN

MEATBALLS IN TOMATO SAUCE

FIERY SHRIMP TACOS

MOCHA PUDDING CAKE

KELSEY ALE

PALEOHACKS LLC

www.KelseyAle.com

www.blog.paleohacks.com